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 (5x5 @75%)
Every 2 mins

Metcon 
For Time
4 sets
25/20 Cal Ski
10 Squat Clean

- Rest 3:00 b/t -
- 5 min time cap per round -

Set 1- 155/105
Set 2- 185/125
Set 3- 205/135
Set 4- 225/145

Strength
Shoulder Press (5x5 @75%)
Every 2 mins

Metcon 
3 Rounds for Time
21/18 Cal Assault Bike
15 Deadlifts (185/125)
9 Burpee Box Jump Overs (30/24)

- Rest 3 mins b/t sets -
- 7 min time cap per round -

Strength
Deadlift (5x1 @80%)
Every 1:15

Metcon 
For Time:
30-20-10
Weighted GHD's (20/14)
OVHS (95/65)

"Lumberjack 20"
For Time
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
 Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

Strength
Deadlift (5x3 @75%)
Every 90 secs

Metcon 
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00

2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00

2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)

7 min Time Cap (each)

Strength
Deadlift (5x5 @70%)
Every 2 mins

Metcon 
3 Rounds for time
200m run
15 toes to bar
200m run
15 toes to bar
200m run
15 toes to bar
200m run

Rest 3:00 b/t sets

Strength
Deadlift (5 RM)
10 mins

Metcon
Teams of 2 for Time
3rds
2000m Ski
- Switch every 200m -
* Rest 2 mins b/t rds *

Strength
Deadlift (3 RM)
10 mins

Metcon
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B

Strength
Deadlift (1 RM)
10 mins

Metcon
3 Rounds for Time
30/20 Cal. Assault Bike
30 Wall Balls (30/20)
Rest 3 mins b/t rds

For Time
3 rounds
21 Assault Bike
15 Deadlift 225/155
9 Bar Muscle Up (Scale to Burpee Pull Up)
Rest 10:00
3 rounds
21 Cal Ski
15 weighted GHD (15/10)
9 Power Snatch 135/95
*10:00 Time Cap for both workouts *