Deadlift pyramid 1 to 10 to 1

3 Rounds:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses 2x22.5kg

3-6-9-12-15: Unbroken Deadlifts @60%
After each set, 30% Strict HSPU

2 sec Pauses:
1. Mid-Shin
2. Knees
3. Knees (going back down)
4. Mid-Shin (going back down)

3" elevation

Back Squat with pause
6x2 reps @ 80% of 1 RM
- 3 sec pause @ bottom
- heavy doubles with good form

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 70/47.5kg

EMOM, for 16 minutes:

Minute 1 – 15 / 10 Calorie Assault Bike
Minute 2 – Snatch x 1 rep

Start at 65% and build across the 8 sets.

15:00 of HSW practice

3*
20* V Ups
15* Ring Row
10* KB press R/L
20* Plate hops

50* Burpee Box Jump Over
50* Double DB Hang Clean & Jerk
10* Rope Climb

3*
30* Push Ups
10* Strict Pull Ups