Strength

Strict Pull-ups

Based on max unbroken set from week 1:
5-9 Unbroken: 4-4-4-3-2
10-14 Unbroken: 9-8-8-7-6
15-19 Unbroken: 12-10-10-8-6
20-24 Unbroken: 18-15-14-10-6
25+ Unbroken: 20-16-16-12-8

Stop Deadlifts: 4 x 3 @ 63% 1RM
Touch-and-go Deadlifts: 4 x 3 @ 68% 1RM

Work

“Sk8er”

8 Minute AMRAP:
15 Deadlifts @ 135/95
12 Box Jump Overs @ 24/20
9 Push Jerks @ 135/95

4 Minute Rest

8 Minute AMRAP:
15 Deadlifts @ 115/85
12 Box Jump Overs @ 24/20
9 Push Jerks @ 115/85

Home/Outdoor

16 Minute AMRAP:
12 Deadlifts
9 Jumping Air Squats
6 Push Presses