11.4

A. Dead lift (same weight as last week) for 2 fast singles off ground x 8 sets – OTM
B. OtM x 8 minutes (or 4 rounds)
Minute 1 = strict HSPU or negative HSPU work or dip/push up work; don’t go to failure
Minute 2 = 30sec. Double under positional/skill work
+
“throat punch”
9 minute amrap
100m shuttle run (50m out and back)
5 PC, 115/80
5 burpees over the bar