STRENGTH:
Deficit Deadlift (2″-4″)
E:30 x20 <70%
- :0X speed off floor
- :02 pause in lockout
- :03 eccentric lowering
WORK:
60 Pullups – CAP10
- OTM sets, complete in as few sets as possible
- alternate sets of strict and kipping pull-ups
MetCon:
For Total Working Time, A+B+C+D
A – CLOCK @ 0:00
- 120 Double Under (sub: 150 singles)
- 50 Kettlebell Swing
- 30 Sit-up
B – CLOCK @ 8:00
- 50 Double Under (sub: 100 singles)
- 30 Kettlebell Swing
C – CLOCK @ 12:00
- 20 Kettlebell Swing
- 20 Sit-up
D – CLOCK @ 14:00
- 30 Double under (sub: 50 singles)
- 10 Sit-up