“Deadlift Groove”
Goal: 2-4 mins per part
Time cap: 4 mins per part (16 mins total running time)

Level 3
For time:
9-7-5 reps of:
Deadlift, 185/125 lbs
Ring Dip
— Rest 2 mins —
9-7-5 reps of:
Deadlift, 225/155 lbs
Ring Dip
— Rest 2 mins —
9-7-5 reps of:
Deadlift, 275/185 lbs
Ring Dip

Level 2
For time:
9-7-5 reps of:
Deadlift, 155/105 lbs
Ring Push-up
— Rest 2 mins —
9-7-5 reps of:
Deadlift, , 185/125 lbs
Ring Push-up
— Rest 2 mins —
9-7-5 reps of:
Deadlift, 225/155 lbs
Ring Push-up

Level 1
For time:
9-7-5 reps of:
Deadlift, 95/65 lbs
Feet Assisted Box Dip
— Rest 2 mins —
9-7-5 reps of:
Deadlift, 115/75 lbs
Feet Assisted Box Dip
— Rest 2 mins —
9-7-5 reps of:
Deadlift, 135/95 lbs
Feet Assisted Box Dip