Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deadlift prep: hip capsule external rotation (Option 2) 2 min/side. (Pg 316 in "Becoming a Supple Leopard")

2. Deadlift 3-2-2-2-1-1-1-1

3. "Okay, Eris" AMRAP 1 Shoot-throughs AMRAP 1 Deadlifts @ 50% of your heavy DL single AMRAP 1 Shoot-throughs Rest one minute AMRAP 1 Barbell roll-outs AMRAP 1 Deadlifts @ 50% of your heavy DL single AMRAP1 Barbell roll-outs Rest one minute AMRAP 1 Double-unders AMRAP 1 Deadlifts @ 50% of your heavy DL single AMRAP 1 Double-unders

Score is total reps (divide double-unders / 10)

LI: 8 rounds not for time of 5 deadlifts, 1 min straight-arm plank, 1 minute double-under practice

With time remaining, foam roll party. Have fun!