3RFE: Rowing + Deadlifts and HSPU

Back Squat**

Athletes will have 12 minutes to complete the following: 

4 sets of 5 reps at a light to moderate weight (70 to 75% or an RPE of 5).

**This is week 3 of the Open. For those athletes who are participating, remember the next 3 weeks of this squat cycle is a maintenance phase in which form is your top priority, not load.

WOD

3 Rounds for Effort:

500-meter row
9 Deadlifts (225/155)
:60 max HSPU**

- Rest 2-3 minutes before rounds -

* 18-minute time cap!!

** Athletes should focus on completing 1-2 sets of PERFECT HSPU’s in :60. The emphasis is technique and time under tension. Do not complete more than 15 reps in the :60