STRENGTH:

#tempo deadlifts (Click Here for Video)

5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down 

Sets: 45-50-55-55-55% of 1RM Deadlift

**BeachFit will do either KB or DB Deadlifts with same tempo

WOD:

#breakfast club

5 Rounds of AMRAP 1:30:  (Rounds start at 0:00, 2:00, 4:00, 6:00, 8:00

25 Double Unders (50 Singles)

9 Deadlifts (225/155)  *Approx 55% of 1 Rep Max  **BeachFit will do Heavy Single KB

25 Double Unders (50 Singles)

Max Strict Handstand Push-ups in Time Remaining (Scale to Inverted HSPU on box or Strict DB Press (35/20lbs)

Rest 30 Seconds Between Rounds

*Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for strict handstand push-ups

*Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt

CASHOUT:

#bike recovery

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups (Scale to weighted ab mat sit ups)

20 Hip Extensions (Scale to DB Romainian Deadlifts)