2 Sets

30 seconds on / 30 off
– Inchworm to Hollow Hold
– banded glute walk
– Romanian Deadlift
– Alternating Box Step-Up
Then
30 Second dead hang
20 scap pull ups
10 kip swings

Strength
Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
***3 Seated Vertical Jumps

% of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

“Thor” ****SCALE if you havent done this volume recently*****
For Time:
35 Pull-Ups
30 Deadlifts
25 Box Jumps
30 Pull-Ups
25 Deadlifts20 Box Jumps
*****Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion
Barbell: 225/155lb, 102/70kg
Box: 24/20”

Level 2:
For Time:
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 155/105lb, 70/48kg
Box: 24/20”

Level 1:
For Time:
35 Ring Rows
30 Deadlifts
25 Box Step-Ups
30 Ring Rows
25 Deadlifts
20 Box Step-Ups
Load: 95/65lb, 43/30kg
Box: 24/20’’ 
Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Primary Objective: Complete each movement in as close to 2:00 as possible

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.