Strength
Deadlift 1×5 at 40% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×3 at 60% 1RM
Deadlift 1×3 at 70% 1RM
Deadlift 1×3 at 80% 1RM
Deadlift 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP WOD:
21-15-9
Front Squat (from ground) 115/85#
HR push-up
Open WOD:
21-15-9
Front Squat (from ground) 155/105#
HSPU
Notes: time cap – 12 minutes