PreHab: Glute Activation, Single Arm Pulldowns, Knees to Elbow

Warm-up: Run, MB Complex

Specific: Deadlift (Build to working weight)

Skills: Rope Climb (legs.legless.L-Hold)

WOD: 

Rx: with a running clock 00:00-05:00
run 800m
05:00-10:00
establish max rep Rope Climbs
10:00-15:00
7 Deadlifts @ 65%
7 MB Slams

Rx+: 00:00-05:00
run 800m
05:00-10:00
establish max rep Legless Rope Climbs
10:00-15:00
7 Deadlifts @ 70%
7 MB Slams

Option 2: 00:00-05:00
run 400m
05:00-10:00
establish max rep Rope Pulls
10:00-15:00
7 Deadlifts @ Moderate Weight
7 MB Slams