Skill: Deadlift
3 sets of 5 reps @ 70 % of your 1 rm
Reset in between reps are ok
2-3 min rest between sets
WOD: 4 RFT
200 m run (100 m = 1 rep)
2 Rope Climbs (subs: ½ way → 4 up/downs)
3 Bar Muscle Muscle Ups (subs 10 dip station or box dips - no pull ups since we have them tomorrow)
15 min cap
