WARM UP:

AMRAP 8 with a partner:
Max-calorie/rep row, bike, ski, or shuttle run
Partner holds an elbow plank. 

Then:

1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
5 inchworms

SKILLS & SPECIFIC WARM UP
Deadlift

5 sets:

• Warm-up Set 1: 10 reps @ Empty Barbell
• Warm-up Set 2: 6-8 reps @ 45-50% 1RM
• Warm-up Set 3: 4 reps @ RPE 7 +10-15%
• Warm-up Set 4: 3 reps @ RPE 8 +10-12.5%
• Warm-up Set 5: 3 reps @ RPE 8.5/9 +5-10%
• Rest 1:00 between lifts.

2 rounds:
4 deadlift @workout weight
2 facing bar burpees over the bar
Rest 1:00 between rounds.

CONDITIONING

“OPEN 22.2“

For Time

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:

Deadlifts #102/70

Bar-Facing Burpees

Time Cap: 10 minutes

Post Workout

On a 10:00 clock:
Handstand push ups – Handstand walk practice