Carlos and Quade
Strength
3×3 Deadlift at 90-95% of 3RM + 5-10#
* Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your last heavy weight exposure. Perform 2-3 warm-up sets prior to the working sets.
WOD
For Time:
10-8-6-4-2 Front Squat (165/110#)
5-4-3-2-1 Ring Muscle-up
* Ring muscle-ups can be scale 1:1 with bar muscle-ups, or 1:1 with C2B/pull-ups/ring rows AND dips (ring or box/bench).
