Skill:
4x5 - Partner Glute Ham Raise
4x5 - GHD Glute Ham Raise
Strength:
Deadlift
**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
1x5@75%ww
1x3@85%ww
1x1++Amrap@95%ww
WOD:
5RFT - 15 min CAP
7 Toes to Bar / Scaled Variation
9 Deadlift @40-50%
11 Box Jumps