Strength
Deadlift
- 8 reps @ 50% 1RM
- 6 Reps @ 60%
- 4 Reps @ 70%
- 3 x 3 @ 80% 1RM
*Perform 5 Strict Pull-ups after each set of Deadlifts (make these as challenging as possible while still hitting 5 consecutive)
Conditioning
For time:
- 27 Box Jumps (30#/24#)
- 9 Bar Muscle-ups
- 600m Run
- 21 Box Jumps (30#/24#)
- 7 Bar Muscle-ups
- 600m Run
- 15 Box Jumps (30#/24#)
- 5 Bar Muscle-ups
*Sub for Bar Muscle-ups is 2x Pull-ups + Box Dips (i.e. 9 Bar MU’s = 18 Pull-ups + 18 Box Dips)
*20 minute time cap