A. Deficit deadlifts – 5×5@65-70% (increasing from last week if possible). Do these standing on one or two 25 lb plates (share these if necessary). These require more mobility than regular deadlifts, so they may not be for everyone (yet), particularly with this loading. Be controlled on the descent, and then go faster on the upward portion.
B. 10 minute AMRAP of:
2, 4, 6, 8, 10, etc. wall balls and pull-ups.
Scale pull-ups to ring rows, hinge rows, or body rows. If you did yesterday’s workout, choose a different pulling movement option.
C. 4 max effort sets of plate hollow holds (press the plate up towards the ceiling, directly over top of your shoulders). A 10 or 25 lb plate is sufficient. There is no need to go heavier with these.