Warm up on the board!

Strength-
18 Minutes to establish a 3 rep max deadlift
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

“Happy”
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 135/95lb, 61/43kg

Level 2:
4 Rounds for Time
36 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 95/65lb, 43/30kg

Level 1:
4 Rounds for Time
90 Single Unders
18 Romanian Deadlifts
12 Shoulder to Overhead
Load: 45/35lb, 20/15kg

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.