A. Deadlift – 5×3 – If possible, increase weight slightly from the last time you did this (Oct 1 or Sept 11).
B. 3 rounds, not for time:
1-4 rope climbs (scale to partial climbs or pulls from the floor) (1 rope climb = 3 pulls from floor)
10 pistols/leg – add weight if possible. Scale to weighted split squats (add weight from last time).
10 weighted bar dips (scale to bench dips).
C. 3×25 GHD situps – If you are new and haven’t done these since your On Ramp, scale to 3×10 or less. Remember not to arch your back in the bottom of the movement.