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Deadlift, 5 reps

Back squats 8-8

3 or 5 rounds (8-minute cap):

10 burpee pull-ups

10 toes-2-bar/leg raises

This is a heavy/max set of 5 deadlifts, with form preferred over load. Your coach will pick your weight based on form. Follow it up with two quick but challenging sets of squats.

For the burpee pull-ups, if you can’t jump to the bar, we’ll use a stack of plates or a box and create a burpee plus a step-up jumping pull-up. If you’re doing jumping pull-ups, 3 rounds is the maximum, though you can do the final 2 rounds with burpees and toes-to-bars/leg raises only.