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WOD:

1) Deadlift: 1-1-1-1-1-1-1

Warm-up as deemed fit. Use this as an opportunity to establish a current 1RM. Your 6, non max singles should be within 80% of your max for the day. Make sure you are mentally and physically prepared for this, and make sure you have a plan for how you are going to approach this.

2) 12 minute Up Ladder:

3 Handstand Push-ups

3 Overhead Squats 155/105

Every 4 minutes Perform 50 Double-unders

Double-under perform at 0:00, 4:00, and 8:00

Extra Work:

3) Triple-unders: 5-10 minutes Practice

If you don’t have 50 Double-unders unbroken practice those.

4) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 sets.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

6) Barbell Rollouts: 3 x 10

Rest 90 seconds between sets.

For results post weights for each set of Deadlifts, and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times etc.

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