Deadlift 5×5 (across) 80-85%
After each set: 3-5 Strict Chin-Ups (add weight if possible)
With a partner, alternating complete rounds within each AMRAP:
Weights are maxes, scale accordingly.. in a 3min AMRAP you should be moving fast.
5 Back Squats 185/135 (From the floor)
5 Chest to Bar Pull Ups
**Non-working Partner: KB Front Rack Hold
40 Double Unders
4 Front Squats 135/95 (From the floor)
**Non-working partner: Overhead KB Hold
10 Cal Row
3 Burpees to 45# Plate
**Non-working partner: KB Wall Sit
1min Rest between AMRAPs. Reps count only when partner has KB in position. If the KB touches the floor at any point, both partners do 10 push-ups (with HR) before continuing.