STRENGTH: Deadlift wave 3/2/1 @ 85-100% of 1 RM For example, if you have a 1 RM of 355 pounds… Wave 1: 315 x 3, 325 x 2, 335 x 1 Wave 2: 325 x 3, 335 x 2, 345 x 1 Wave 3: 335 x 3, 345 x 2, 355 x 1 Note: take the 2 rep number from wave 1 and that is what you begin for wave 2 at 3 reps. ACCESSORY: A) wide stance good mornings 3 x 8-10 B) Barbell bent over rows 3 x 8-10 WOD: 3 rounds (no score), max effort of, 30 seconds double unders/single unders 1 minute rest 30 seconds burpees 1 minute rest