Elijah Muhammad putting in work on a 565lb Deadlift

 

WU:/ CC

Strength:/ 5×5 Back Squat Work MED/Heavy for a set of 5

WOD:/  3RNFT

5 Jerk dips with 100% of your 1rm Jerk ( keep bar in contact with front rack this is not a jerk drive. think oompa loompa, and keep knees out not forward)

10 dip balance

10 back extension…each vertebrae moves one by one

ME L Sit

ME Wall Sit