For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps, 24/20 in
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps, 24/20 in
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps, 24/20 in
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

Bodyweight movements for some higher volume reps with a heavy set of deadlifts after each round. The deadlift is percentage based today and should be roughly 85% of your 1RM. This isn’t set in stone so see how you are feeling today. If you need to back off a bit you are welcome to. We are looking for a tough set of 5 that allows you to keep position. The chest-to-bar pull-ups ups are something you can break up into manageable sets so you can avoid muscular failure. The burpee box jump is going to be all about keeping pace and not going out too hot. Strong and steady on these!

Tempo Work
For quality:
2×12 Seated Dumbbell Strict Press, pick load
3×10 Glute Bridges, pick load
3×8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

Upper body has us focusing on some dumbbell work with seated strict presses while lower body is glute bridge and cossack squat. We want you focusing on quality movement and owning the range of motion that you are capable of! These shouldn’t be sets that destroy you but they should be challenging. Think, RPE 8/10 or a set that is near but not too failure. Adjust the loading as needed on any of the movements from set to set.

Post Work
1x:
1min per side Foam Roll Lats
2min Foam Roll T-Spine