Wendler Dead Lift

3@ 70%

3@ 80%

3+@ 90@

<3 months 5×5’s Deadlift or DB Deadlift

 

For Time:

800 M Run 9x Pullups 9x KB Swings (53/35)

600 M Run 13x Pullups 13x KB Swings (53/35)

400 M Run 17x Pullups 17x KB Swings (53/35)

200 M Run 21x Pullups 21x KB Swings (53/35)



For Time:

1K Row/800M Run

100 Perfect Push Ups – for every break or failure to achieve full ROM, perform 15 air squats (rest in high plank position only)

1K Row/800 M Run

(athletes must do both row and run but can start/finish with either one)


Weighed Pull-Up 5, 4, 3, 2, 1, 1

*Beginners can sub out straight-legged ring rows and/or single-ring ring rows w/ elevated feet, or pull up negatives

For Time:

50 Box Jumps

40 KB High Pulls

30 2-Push Up Burpees

20 2-squat Wall Ball (20/14)

10 Tire Flips