9.11.24 WOD

4 Min AMRAP:
:30 Sec Bike
8 Banded Good Mornings
6 Alternating Curtsy Lunges
4 Scap Pull Ups
2 Burpees

Then…

Deadlift (Test week) : Take 13: 00 to work up to a 1rm deadlift

3 warm up sets of
10 deadlifts 95/65 + 12sec row
(Build to 50%)

Set 1: 10 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4: 1 @ 80%
Set 5: 1 @ 90%
Set 6: 1 @ 95% +
Set 7: 1 @ 97+
Set 8: 1 @100+

Then…

Every 2:30 x 5 sets (no rest between rounds today)

15/12 Cal row
10 DB Bench 50/35
10 toe to bar

AMRAP Dumbbell Walking Lunge Steps in remaining time of the 2:30.