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A. Deadlift – 2 reps @ 75, 75, 80, 80, 75, 75%.

B. For reps, 3 minutes at each station, resting one minute in between:

  • 5 ring dips + 5 strict pull-ups
  • backwards sled drag (no row)
  • heavy suitcase carry (1 KB or DB)

You may start on any station, but rotate through in the same sequence. Sled weight will be fairly light, on the order of <1/3 bwt for women, <1/2 bwt for men.

C. 3 max effort sets stir-the-pot. I know some of you have worked up to over a minute on these, which is awesome!