2015.11.02 | Advanced

PART 1
Use your deadlift 1RM.
Every 2 minutes on the minute for 6 rounds:
1: 3 x Deadlifts @80%
2: 8 x Deadlifts @60%
3: 8 x Deadlifts @60%
4: 8 x Deadlifts @60%
5: 5 x 4 Inch Deficit Deadlifts @70%
6: 5 x 4 Inch Deficit Deadlifts @70%

PART 2
5 rounds for time:
3 x Muscle-Ups
5 x Chest To Bar Pull-Ups
20 x Hip Extensions

PART 3
5 rounds:
30 Second Parallette L-Sit Hold