Warmup:

10 Cal Row

10 PVC pass-thrus

10 Bow to Bends

10 Iron Cross

10 PVC around the worlds

10 Squat2Stands

10 Back roll to V-Sit

On Rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups or ring rows, kipping pull ups or jumping pull ups, then 5 Toe2Bars or kipping knee raise

Barbell w/u: With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (to mid-shin), Good mornings, deadlift from bottom of shin

S/S/S:

Deficit Deadlift

6,7,8,9,10

Increase weight ea set

Video courtesy of Rogue Fitness. Final time tackling Deficit Deadlifts prior to re-testing our 5X5.  Today is about pushing some muscular endurance.  These sets will increase the time under tension.  That said, pay particular attention to keeping your body in perfect form.

WOD:

AMRAP 14:

20/14 Cal Row

15 Toe2Bar

10 Burpee to Kipping Pull Ups

Goal : 3+ Rounds

Videos courtesy of OPEX Fitness. With our posterior chain and core fully activated after the deficit deadlifts, this WOD will continue to tax those areas.  Keep the row strokes strong, find a good rhythm on the T2Bs, and stay steady on the burpee to kipping pull ups.

Scaling Options:

T2B -> kipping knee raise -> Laying Toe2Bar -> V-ups

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up

Cool Down:

Scorpion – 1 Min per side

Iron Cross – 1 Min per side