For time:

21-15-9 reps of:

Deadlift, 225/175 lbs

Bench Press, 155/105 lbs

— Rest 5 mins —

21-15-9 reps of:

Deadlift, 205/135 lbs

Bench Press, 135/95 lbs

STIMULUS and GOALS
Stimulus for the workout today is to just grind through with a moderate pace and lift some heavy weight. Make sure athletes are smart about the weight they choose for the bench. If a big class shows up, have athletes partner up and go 1:1 on the workouts so everyone has a spotter.

Use the large class option for a fun partner style workout.

For quality:

4 rounds of:

Ring Support Tuck-up, 30 secs

Rest 30 secs

–then–

4 rounds of:

Ring Hang, 30 secs

Rest 30 secs

Work as much as possible within the allotted time frame but STRESS Quality over Quantity