Warm up
3 rounds (1 together, 2 on your own)
10 RDLs with empty bar
15 banded hamstring culrs
10 empty bar deadlifts
10 Pull ups

Strength-Work up to your 1 rep max OR 3 rep max rep. If you are working to a 3 rep max have a coach help you figure our your wod weight.



Wod-
30 Deadlifts 50% of 1RM
15 Ring Muscle Ups
20 Deadlifts
10 Ring Muscle Ups
10 Deadlifts
5 Ring Muscle Ups

Scaling-
30 deadlifts at 50 percent 1rm
15 Chest to bar pull ups OR pull Ups OR Jumping pull ups concentrating on the negative PLUS unassisted ring dips or bench dips
20 deadlifts
10 Pull ups PLUS dips
10 Deadlifts
5 Pull ups plus dips