Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79
5 Sets of 1 - 82-85-88-X-X

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles. Record all sets below, and rest as needed between sets.
Fitness & Open
“Joker”
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Fitness 185/135#
Open 225/155#


Alpha

DB Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70's/50's) AKA Devils Press
Standards here are a burpee (chest to deck), followed by a ground to overhead with the bells.
This is a movement that can slow down significantly. Keep an eye on the clock, and aim to grab our time after every 10 reps for our personal review.

Aerobic Capacity
Athlete's choice of machine, with preference in the following order:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

All of the below is not for time or score, but for *pacing*. Between all five intervals, we want to try our best to match the pace in each of the three varying speeds. Using RPM's, wattage, or calories per hour, let's pick a pacing for the three and aim to hold the effort across.