Strength:
Deadlift w/ Tempo*
In 12:00 Complete
5-5-5-5-5
*Take :03-:05 to lower each rep back to the ground. You should tap the ground and stand right back up with an explosive pull. Build across the sets gradually.
WOD:
RX:
3 Rounds
15 Chest to Bar
15 Deadlift 225/155
9 Min Cap
Fitness:
3 Rounds
15 Pull Ups (any variation)
15 DB Deadlift 35/20s