15m – Dynamics

5m – Strength Work

  • Every 90s for 3 Rounds – Max Ring Muscle Ups
    • Scaling will be max STRICT PULL UPS in the same format, and then 6 CTB Negatives every 90s if they can’t do strict pull ups.

10m – Deadlift Review & Build Up

MetCon – 3RFT:

400m Run

12 Deadlifts 315/205 (70% of 1RM is maximal loading for today)

12 Strict HSPU

*10m time cap