DLs & HSs

Competition Class

Strength

E3M12M & 13min AMRAP

E3M12M
1-10-1-10 Deadlift (work up to 85-90% in warmup, your first 1 should be @ 90%+, first 10 @ 65%, second 1 @ 92%+, second 10 65% +)
30sec Handstand Hold (free standing with spotter or wall facing in perfect hollow)

13min AMRAP
1 Deadlift 275/185
3 HSPU
6 Pull-ups
(RX+ = 315/205, 4/2" def, C2B)

SKILLS & DRILLS

3 Rounds
3 Rople Climbs (first one legless)
10m HS Walk
5/3 Bar Muscle Ups
10m HS Walk
5/3 Bar Muscle Ups