Warm up: 500m row band hamstring stretches, then single unders: 20 seconds work, 20 seconds rest, 2 rounds double unders: 20 seconds work, 20 seconds rest, 2 rounds WOD: A. Work up to a 3RM deadlift in 15 minutes *cannot let go of bar; must be TNG, but no bouncing* B. 4 rounds for time of: 14 DL 225/155 7 deficit HSPU Powerlifting: 1RM Shoulder Press (25minutes) 1 RM Front Squat (25minutes) Max strict HSPU
