Strength

Deadlift

4-4-4-4-4-4

Go up in weight each set. If you reach failure, that's ok.

Then, more deadlifts...

With 50% of your 1RM do 6-10 reps (whatever you can handle) at the end of your 6-10 reps, rest 10 seconds while holding the bar standing, bar at thigh. Complete 3 sets. So once the weight leaves the ground it will not rest on the ground, other than to tap the ground each rep, until you complete all three sets.

Then 3 x 10 pull-ups

Indefinite Power Output Protocol

For time...

20-15-10-5

Burpees
Double Unders

*Competitor: As prescribed
*Established: 4x single-unders
*Recruit: 2x single-unders

Post weights and time to comments.