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:
AMRAP12
- 9 Toes to Bar
- 6 Box Jump, 30″/24″
- 3! Push Press, #115/75
! add 3 push press to every successive round