A. Weighted pull-ups – 5-4-3-2-1 reps. Start with a weight that allows you to do only 5 reps, and use it for all five sets. If you’re not yet able to do pull-ups, do slow, controlled, tough hinge rows using the same rep scheme. Make the later reps longer if you can.
B. 3 max effort sets of barbell rows. Use roughly the same weight as you did for the row EMOMs over the past few weeks.
C. From Aug 30 2018:
For time:
21 deadlifts (225/155 OR 50-55%, whichever is less)
Run 400 m
15 deadlifts
Run 400 m
9 deadlifts
Run 400 m.