PreHab: Glute Activation, Scap Pull-ups, Scap Push-ups

Warm-up: Single Leg Deadlifts, Jump Variations, Pull-up Variations

Specific: Build to Working Weight, Movement Review

WOD:

Rx: 5.3.1.
Deadlifts@ 80-85%
10.6.2.
Tall Box Jumps
*rest 2-3mins

9.6.3
Deadlift @ 70-75%
18.12.6.
Pull-ups
*rest 2-3mins

12.9.6.
Deadlift @ 60-65%
24.18.12.
Burpees
*done

Option 1: 5.3.1.
Deadlifts@ 70-75%
10.6.2.
Box Jumps
*rest 2-3mins

9.6.3
Deadlift @ 60-65%
12.9.6
Assisted Pull-ups
*rest 2-3mins

12.9.6.
Deadlift @ 50-55%
18.12.9.
Burpees
*done

Option 2:  3x
5 Deadlifts@ Mod Heavy
10 Box Jumps/Step-ups
*rest 2-3mins

3x
7 Deadlift @ Mod Light
9 Ring Rows
*rest 2-3mins

3x
9 Deadlift @ Light Weight
9 Burpees
*done