WOD:

1) Deadlift: 3 Reps Every 2:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a 3RM for the day. Once you’ve maxed out, pull back to around 90% of the day’s max and try and finish all of your sets there.

2) 12 minute AMRAP:

10 Ring Rows

20 Ball Slams 40/30

80 Single-unders

Extra Work:

3) Hollow Body Bar Hang: 8 x :20/:10

Scale time as needed to be able to hit all 8 rounds. Focus on good active shoulders, rib cage closed down, and belly tight.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE