Weightlifting
Deadlift (1×6)@70%
Deadlift (1×5)@80%
Deadlift (1×4)@90%
Deadlift (1×1)@97.5-100%
Pull one heavy single only if you feel good!

Red
4 Rounds:
16/12 Calorie Row
4 Bar Muscle Ups
Rest 1:00

White
4 Rounds:
16/12 Calorie Row
4 Jumping Bar Muscle Ups
Rest 1:00

Blue
3 Rounds:
12/9 Calorie Row
8 Strict Banded Pull-Ups/Ring Rows
4 Dips
Rest 1:00