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A1. Back Squat – 3-2-1-2-3; by feel. Example: 70%, 80%, 90%, 85%, 80%
A2. Choose one:
Legless rope climb – 1-2 x 5
Rope climb – 1-2 x 5
Hanging knee tuck  – 5-10 x 5, elbows should be bent 90 degrees
laying to standing climb – 3 x 5
B. WOD Choices:
Please share rowers. One athlete will start. Once they move on to the deadlift the next athlete will start.

There is a 13 min cap for this workout

“Alpha”
30-20-10
Deadlifts@205/125
Row for calories

“Bravo”
30-20-10
Deadlift@155/105
Row for calories

“Charlie”
30-20-10
Deadlift@135/95
Row for calories

“Delta”
30-20-10
Deadlift@95/65
Row for calories