Class:

1) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, pause at the hang. Be safe, and be smart.

2) Single Leg Kettlebell Deadlifts: 3 sets 12/side

Rest 90 seconds between sets. Ideally don’t let your opposite foot touch down until all 12 reps are done on one side.

3) 12 minute AMRAP:

100m Farmers Carry 53/35

10 Overhead Squats 95/65

1 Rope Climb 15ft

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

If you have them perform an EMOTM.

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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