Move

2) AMRAP 12
5 Deadlifts
1 Gym Lap Ball Carry
5 D-Ball Squats

Train

1) Deadlift: 5 x 1 (building to heavy single)

2) Thumb War

For Time (12 Min. Time Cap)
40 Deadlifts (315/225)
200m D-Ball Carry (100/70)
*Every Break: 6 D-Ball Squats

Stimulus

1) You will have a chance to build to a single rep max here. Build over the following rep scheme, 5-4-3-2-1-1-1-1-1. Do not build if form is being quite compromised. Focus on leading with the chest and locking out with shoulders finishing behind the bar.

2) This is a very grippy workout with lots of heavy leg work. The weight chosen for deadlifts should allow for at least 8 reps when fresh. The D-Ball Carry should be held in a bear hug position, done in at least 50m unbroken sections. The ball can be held wherever for the squats, but must go back to bear hug position for the carry. Squats must be completed in unbroken sets of 6, so choose a ball based on this. You could be doing around 9 sets of squats so don’t underestimate these guys.

Extra Credit

8 Rounds: 2 Minute Bike (RPE 5-6), 1 Minute Rest
Rounds 1-2: Damper 5
Rounds 3-4: Damper 6
Rounds 5-6: Damper 7
Rounds 7-8: Damper 8