10 Bow2Bends

10 Spider-Man to Samson

10 Cherry Pickers

10 Squat2Stands

10 Cobra2Downward Dog

50 Single Unders

30 High-Jump Single Unders

20 Double Unders or 3 attempts



Sumo Deadlift


Increase weight ea set

Video courtesy of the Barbell Brigade. Our second go at Sumo Deadlifts this cycle. The sets drop to 3, so aim to go heavier per set compare to the 5X5 week.  Get a good set up, brace your core as you lower down your hips.  Get them as close to the bar as possible without losing tension.  Fire out of the hole STRONG




12 DB Burpee Deadlifts (50/35)

48 Double Unders

Video courtesy of Train FTW. Make sure to set your back prior to standing out standing in the deadlift portion of the burpee deadlift.


Scaling Options:

DUs -> 100 SUs per rounds

DB weight -> 35/25 -> as needed


Cool Down:

Calf Stretch on Rig – 1
Min per side


10 slow and controlled Iron Cross

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