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!