Thank you for your help!
*Do a set every 2 minutes.
5 Clean Deadlift @ 6/10 RPE
4 Clean Deadlift @ 7/10 RPE
3 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9+/10 RPE
1 Clean Deadlift @ 9+/10 RPE
*No hook or mixed gr)
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
5 Step Back and Step Up Burpee
3 Single Kipping Pull Up
10 Wall Ball (light)
2. Workout Prep
1 set (at workout pace):
3 Burpee Pull Up
3 Wall Balls (at workout weight)
For Time
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)
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Time Cap: 12 minutes
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
RETEST DAY
In 2 Minutes complete max reps of the following complex
3 Toes to Rings + 2 Kipping Ring Muscle Ups + 1 Ring Dip
Score is total number for FULL complexes complete + reps of complex not completed.
**If you did 5 complexes then finished 3 Toes to Rings before time was up your score would be 5 Rounds + 3 Reps
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)