At The GYM version


1.
Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mixed grip

*Add five kilos to last weeks sets.
(Last week we started with 50%)
Warm up again with sets of fives up to about a 70-75%.

2.
Conditioning
For Max Reps on Each minute
EMOM24
1. Box over jump
2. Ground to Overhead @42,45/30kg barbell
3. Burpee
4. Rest

OR

Anywhere version

1.
Strength
3-4 rounds of
5 Turkish Get Ups (Right arm)
5 Turkish Get Ups (Left arm)
10 Single leg deadlift into press (R)
10 Single leg deadlift into press (L)
10 Hollow chest flies

*Rest as needed, for quality

2.
Conditioning

For Max Reps on Each minute
EMOM24
1. Chair step ups
2. Odd Object Ground To Over Head
3. Burpee
4. Rest

Single leg deadlift into press

Hollow chest flies