Lifting: Deadlifts and Strict Pull-ups
Deadlift 3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3, using heaviest weight per set
Opt. 1: FT: DB Deadlifts, T2B, Box Step Ups, Single DB Thrusters
For time:
50 Dumbbell Deadlifts, 50 lbs
50 Toes-to-bars
50 Box Step-ups, 24 in
50 Single Arm Dumbbell Thrusters, 50 lbs
Opt. 2: FT: DB Deadlifts, Sit-ups, Box Step Ups, Single DB Thrusters
For time:
50 Dumbbell Deadlifts, 50/35 lbs
50 AbMat Sit-ups
50 Box Step-ups, 24/20 in
50 Single Arm Dumbbell Thrusters, 50/35 lbs
Time cap: 20 mins