WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Perform all 10 reps on 1 side before switching to the other. Perform these off of a bench.

3) 5 rounds AQAP:

21 Wall Balls 14/8

12 Burpees

3 Rope Sit-to-stand

Extra Work:

4) Banded Pull Throughs: 100 reps for time

Break up however needed. Focus on positioning and stretch over speed.

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