Deadlift Build Up — E2MOM
4 – 3 – 2 – 2 – 1 – 1 – 1
4 Rounds For Time: (16min cap)
6 Deadlifts 315/215lbs RX+365/235 MRX 225/155
12 Over the Bar Burpees
2 Rope Climbs 15′ RX+1 legless 1 w/legs 15’ MRX 2 /10’ or 1 /15″
REST 1min After Each Round
Flexibility & Core Development
30 Reverse Rower Tucks
1min Couch Stretch or Modified Couch
10 Skin the Cats
1min Head to Floor Straddle Stretch
30 Weighted Sit-Ups
1min Pigeon/Swan/Piriformis Stretch
1min Back Bridge/Arch
5min on Favorite Leg/Back Stretches
A. 135-225-275-315-335-355
B. 13:36 scaled life (spu)
C. GHDs & Holds
A. 185-205-225-245-265-295PR
B. 13:55 scaled – 185, 1 rope climb/6 pull-ups
C. GHDs and holds
225-275-315-365(1)-405(1)
12:53 scaled to 225/strict pullups
A. 235-295-345-365-385-400-410pr
B. 11:41 Rx+
A: In 9min – 225(10)x7
B: 6:38, scaled (6×315#/12 otbb/6 pull-ups per RC)
Splits – 0:54/0:55/0:53/0:56)