Pause Deadlifts (2 sec at knee) 4×3 at 70-80% 5RM
Strength – really show control with the brace with a full 2 second pause at the knee on each rep.
For Time – 12 min cap 30-20-10 Box Jump 24″/20″ | 20″/16″ | Step Ups DB Snatch 50/35 | 35/25 | 25/15 Deadlift 185/135 | 155/105 | 135/95
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
