Deficit Deaflifts and Hip Thrusts then MUs

3 rounds of

• 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

• 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

• 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.