MOBILITY & WARM UP

3 Rounds:
200m Run or 250/200m Row
12 Hollow body Rocks
12 Superman Hold
24 Banded Pull-Aparts

2 Rounds:
5 Scap Retractions
3 Spiderman + Reach
:15s Deadhang Hold
3 Walkouts
5 Strict Toes to Bars

SKILLS & SPECIFIC WARM UP

Deadlift
2 Rounds, ramping intensity & weight on the second:

5 Box Jump, 5 deadlift 75%, 100 mt Run
5 Box Jump, 5 Deadlift 100%, 100 mt Run

CONDITIONING

“TIC TAC”

For Time

0:00-5:00:

12 Box Jump #60/50, 21 Deadlift #61/40, 200 mt Run

If completed before 5:00, then until 10:00:

15 Box Jump #60/50, 18 Deadlift #83/52, 200 mt Run

If completed before 10:00, then until 15:00:

18 Box Jump #60/50, 15 Deadlift #102/65, 200 mt Run

If completed before 15:00, then until 20:00:

21 Box Jump #60/50, 12 Deadlift #125/80, 200 mt Run

If completed before 20:00, then until 25:00:

27 Box Jump #60/50, 9 Deadlift #142/92, 200 mt Run