20 Oct 2026

A. 5 Minutes of Deadlift Instruction and Practice

B. Every 2:30 for 10:00 (4 Sets): 5 Deadlift @ 70-75% 1RM

C. EMOM 15 Alternating Minutes:
Min1: 12 Box Jumps (30/24)
Min2: 12 Ring Rows
Min3: 30s Weighted Plank Hold

Scores = Lightest Part B; Box Height; Plank Load