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Pull-ups
6-8 x 4 sets; rest 2 min*
3-5 x 5 sets; rest 2 min
1-2 x 8 sets; rest 1 min**

*if you did 8 reps last time with no issue add weight and do 3-5 x 5 sets.
**if you are doing 1-2 reps you may use a partner assistance if needed. Do not do more than 2 each set. If your partner seems to be doing a lot of work then use a small band to assist and have your partner help the rest.

4 rounds
15 deadlifts
15 toes to bar

Weight choices and modifications:
Deadlift – 225/155, 185/135, 155/115, 135/95, 115/75
Toes to bar – knees to chest or knee tucks