WOD:

1) Every 1:30 x 7 sets: 5 T+G Deadlifts

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts.

2) Every 1:30 x 7 sets: 5 High Box Jumps + 10 Good Morning

Start at a moderate height for the Box Jump and build as deemed fit. Good Mornings perform with an empty barbell and just focus on positioning and stretch of your hamstrings.

3) 4 rounds AQAP:

50 Heavy Rope Single-unders

20 Kettlebell Swings 35/26

10 Ring Rows

Extra Work:

4) Cable Wide Grip Lat Pull Down: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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