Deadlifts and HSPU
Warm Up
EMOM 4 Min
Single or Double Under Skips
10 Calf Raises + 10 Squat Jumps
Specific
2 Rounds
10 Good Mornings
10 Sit ups
5/5 Bottom Up KB Press
Workout
5 sets
5 Deadlifts @ 70%
Max strict hspu
Rest 2 mins
TC: 15-20 min
Score: weight + total hspu
Scaling options
Beginner
5 rounds
5 Deadlifts @ 7/10
Max DB strict press
Intermediate
5 rounds
5 Deadlifts @ 70%
Max kipping or reduced ROM
Workout
RX
5 rounds
15 wall balls 20/14 lbs
10 Box jumps @ 30/24″
TC: 12 min
Score: Time
Scaling options
SC
15 wall balls 20/14 lbs
10 Box jumps @ 24/20″
Fit
15 wall balls @moderate
10 Plate jumps @ High
Accessory
Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10
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