Skill/Strength:
Every 1:30 for 13 Rounds
3×1 Deadlift at 77%
3×1 Deadlift at 80%
3×1 Deadlift at 83%
2×1 Deadlift at 86%
2×1 Deadlift at 89%
Metcon:
4 Rounds
Run 200m
3 Ninja Roll Ups
7 Hand Release Pushups
10 min cap
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Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 315#
3x9 Shrugs @ 255# alternating with 3x15 Lying Leg Circles with an empty Tri-Flexor on each foot / 3x12 Overhead Tricep Extension with a 95# barbell alternating with 3x12 (broken into 2 sets) 45° Incline Arm Curl with 40# dumbbells / 3x12 Rope Tricep Pushdown @ 50# alternating with 3x12 Preacher Curl with 40# dumbbells / Hammer Curl: 12 reps with 30,25, & 20# dumbbells.
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