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* Today you will complete a pyramid of heavy deadlifts. This is not for time

* The goal is to build in load from 3 to 2 and the attempt a one rep max. We will then work our way back down the pyramid using the same weight or different for our second set of 2 and 3

Focus today will be on maintaining good form and a neutral spine even under heavy load

3: Deadlift

2: Deadlift

1: Deadlift

2: Deadlift

3: Deadlift


10 EMOM Strict Pull Ups (AMRAP – Reps)

Strict Pull Ups

NO Kipping, get a band and make

them strict

At the top of every min do between

2-6 strict pull ups and try to maintain

that for 10 min

Score is total pull ups, make sure you

put your scale in notes