Deadlifts are a big focus today, as they’re included in both parts. We’ll start the day by building to a heavy set of 5 deadlifts. For conditioning, our 13-minute workout begins with a buy-in effort on the bike. The buy-in happens only once during the workout. We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion. The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet. Good Times!


In 13:00

Build to a  5 RM Deadlift


” The Undertaker ”

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (110/75)
15 AbMat Sit-ups
25 Double Unders


Option 1: Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups

Try to Hold the Same Number Across

Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):
300′ Handstand Walk

Every Break: 3 Ring Muscle-ups