run

ATHLETES

A. Deadlift SPEED work 6-10sets ×3reps @60% – Drop and reset each rep

B. 4 Rounds
Run 400m
Rest 1:1 (If it takes you 1:45 to run 400m, then rest 1:45, etc)

Cashout (Optional)
Every 2 minutes for 5 rounds (10 minutes)
1 Max set of muscle-ups OR 1 max sets of Pullups + 1 max set of Dips

COMPETITORS

A. In your warm-up, include:
50 Wallballs
45 GHD sit-ups

B. Deadlift SPEED work 10×3 @60% – Drop and reset each rep
How fast can you lift the bar using the same form from the past 12 weeks?

C. 8 Rounds
Run 400m
Rest 1:1

D. Every 2 minutes for 10 rounds (20 minutes)
1 Max set of muscle-ups OR 1 Max Set of Pullups (C2B if possible) + 1 Max Set of Ring Dips