DYNAMIC WARM-UP | 8:00
2 sets:
:20 of work/:10 of rest:
Left-leg single-leg toe touches
Right-leg single-leg toe touches
Ring rows
push-ups
Strict knee raises

1 set:
3-5 mixed grip, narrow grip strict pull-ups/side

DEADLIFT | 7:00

1 set:
10 deadlifts (empty bar)
10 deadlifts (light load)
– All reps are coach-led.

2 sets:
8 unbroken deadlifts
– Build to workout weight or 10-20 lbs above.

On a 5:00 clock:
3-5 total rope climb variations.

RX

AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

INTERMEDIATE

AMRAP 12:
1 rope climb
10 deadlifts (125/185 lb)
2 rope climbs
10 deadlifts
3 rope climbs
10 deadlifts
– Continue adding 1 rep to the rope climb until time expires.

BEGINNER

AMRAP 12:
2 rope pull-to-stands
10 deadlifts (75/115 lb)
4 rope pull-to-stands
10 deadlifts
6 rope pull-to-stands
10 deadlifts
– Continue adding 2 reps to the rope pull-to-stands until time expires.

Accumulate:
1:00 banded shoulder stretch/arm