Deadlift

Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.

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Strength
Deadlift (6x2 @80%)
Shoulder Press (6x2 @80%)

Metcon 
3 Rounds for Time
500m Run
30 KB Swings (1.5/1)
30 GHD's

3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-Ups
9 Front Squats, 185#

Strength 
Deadlift (2x2 @100%)
Shoulder Press (2x2 @100%)

Metcon (8 Rounds for time)
8 rds
500/400m Run
- rest 45 secs b/t rds -

Strength
Deadlifts (3x3 @95%)
Shoulder Presses (3x3 @95%)

Metcon 
For Time
3 Rounds of:
25 Push-Ups
50 Ring Rows

- Into -

3 Rounds of:
25 yard Front Rack Lunge(50s/35s)
50 Air Squats

20 min Time Cap

Strength
Deadlift (4x4 @90%)
Shoulder Press (4x4 @90%)

Metcon 
3 Rounds for Time
1000m Bike Erg
100ft DB Lunge (50/35)
100 Double Unders

16min Time Cap

Strength
Deadlift (5x5 @85%)
Shoulder Press (5x5 @85%)

Helen 
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Strength
Deadlift (6x6 @80%)
Shoulder Press (6x6 @80%)

Karen 
For Time: 
150 Wall-Ball Shots, 20# / 14#

Strength
Deadlift (6x5 @80%)
Shoulder Press (6x5 @80%)

Metcon 
10 Rounds for Time
Every 2 mins
15 Burpee Box Jump Overs (24/20)

For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes

Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)

Metcon 
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)