Deadlift

10 x 1 @ 80 - 83%

Go Every 2:00

Back squat 6x3

(E3MOM, build heavy)

Deadlift 6-4-3-6-4-3

4 Rounds For Quality:
6 Strict Pull-Ups
12 Strict Ring Dips
24 Sit-Ups
500/400m Row

3 Rounds

5 Pull-Up (AHAFA)

1min Rest

4 (5s) Deficit negative HSPU

1min Rest

5x4 Deadlift 82%

4 rounds

10 box step over 45/25lbs
15 kb swing/ 8 sandbag over the shoulder
20 cross body mountain climber

AMRAP10
12 db snatch 22,5/15kg
9 burpee box jump over
3 bmu or 6 c2b/kipping pull up

Complete as many rounds as possible in 23 minutes of:

• 9 chest-to-bar pull-ups
• 135/95lb. power cleans, 15 reps
• 21 squats
• 400-meter run with a 45/35lb. plate

60-70% of max HR
In pairs
10 rounds

2 min row

-

2 min steady pace
10 Box step up
10 KBS 16/12kg
10 Push-up