Train

1) Deadlift: On the 3:00 x 3 Sets (building)
3 Deadlifts

2) Mumbo Jumbo

5 x 3 Minute AMRAPs, no rest:

3-6-9-12-15 Deadlifts @ 315/225
50 Double-Unders
Max Cal Bike

Stimulus

1) You are building to a heavy set of 3, with no pauses or tempo. Maintain tension through the full range of motion and obtain lock out at the top.

2) R1: 3 DL, 50 DUs, Bike. R2: 6 DL, 50 DUs, Bike….Break up the deadlifts as you move through the larger sets. Choose a maintainable set of double unders that can be completed in 45 sec. or less. The main goal is to get to the bike, but the time on the bike will get less and less as you move through the rounds. Choose appropriate movements to make it to the bike every round.

Extra Credit

5 Rounds
50’ Sandbag Bear Hug Carry (150/100)
1 Legless Rope Climb (15’)
200m Run
1 Legless Rope Climb