A)
Dead lift:
4x4 @ 70%
2x2 @ 80%
1x8+ @ 70%
*Pronated grip only
*if you did not find your 1RM dead lift last week you will be doing that today.
B)
For time:
30 Front rack in place lunges (115/75)
30 Front squats
30 Dead lifts
C)
6 minute AMRAP:
10 Barbell up right rows
5 Negitive chin ups
*3 sec down, then kip back up
OVERFLOW:
A)
For time:
50 Burpees
50 Pull ups