Essentials:
A.
15min
Deadlift
Build to 85% for a single
-Then-
Drop to 65% and perform 2 Sets of 9 reps
B.
3 Rounds For Time:
Hanging Leg Raises x 27 reps
Parallette Dips x 17 reps
Burpee Jumping Pull Up x 7 reps
*15min Cap
Fitness:
A.
15min
Deficit Deadlift
Build to 85% for a single
-Then-
Drop to 65% and perform 2 Sets of 9 reps
B.
3 Rounds For Time:
Toes to Bar x 27 reps
Push Up x 17 reps
Bar Muscle Up x 7 reps
*15min Cap
Performance:
A.
15min
Deficit Deadlift
Build to 87% for a single
-Then-
Drop to 67% and perform 2 Sets of 9 reps
B.
For Time:
Toes to Bar x 50
Ring Dips x 50
Bar Muscle Ups x 20
Ring Muscle Ups x 20
*15min Cap