Mobilize, then:
Skill Development Warm-Up
Every minute, on the minute, for 3 minutes (3 sets) of:
5 Half Pull-Ups
5 Baby Butterfly Pull-Ups
and then …
Three sets for times of:
20/15 Calories Assault Bike
Rope Pull-Up Taps x 6 reps (3 reps each hand)
*Keep your feet off the floor between reps if possible, but you may stand to reset when switching hands. Kip by swinging your legs if necessary
Rest 60 seconds
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 1-2 reps
Rest as needed
B.
Every 9 minutes for 27 minutes complete (3 sets):
9 Deadlifts
20/15 Calorie Row
6 Deadlifts
20/15 Calorie Row
3 Deadlifts
20/15 Calorie Row
35-49: 275/185 lbs
50-54: 255/165 lbs
C.
Complete as many rounds as possible in 15 minutes of:
400 Meter Run
20 Toes-to-Bar