BARBELL
1) Barbell Warm-up
2) Deficit Deadlifts, w/ a 4″ deficit (standing on a 45# plate), warm up then 1×5 @ 55% (next week will be at 60%)
ACCESSORY
Pistols – 5×4 (roll to stand up; Single leg stand up from plates or 12″ box; banded single-leg or whatever iteration of assistance you choose)
BODY-WEIGHT ONLY
Partner / 3 Rounds
Tabata Bike
-rest 2 mins after rounds 1 & 2
*Optional – resting partner accumulates Burpees for additional reps
WOD
Teams of 3 / AMRAP 18 / 1 works
3 Rope Climbs
15 Sled Push, 3/2/1
3 Rope Climbs
30 T2B
3 Rope Climbs
60 Cal Row
KICKER
For Time:
Run 800m