Build up to a heavy 3 deadlift in 12 minutes.

Back squat 5 RM, then 3x5 @ 90%

Roikkumistabata

"Marston"
AMRAP 20:
1 Deadlift 185/130 (80%@ DL 1 RM)
10 T2B
15 Bar over burpees

• 3 Sets of:
Strict Ring Muscle Ups 1-2 reps +
Kipping Ring Muscle Ups 2-4 reps +
Strict Ring Dips 3-5 reps
Rest as need each sets

3x3 70%
2x3 80%
2x3 85%
1x3 90%
1x1 95%

E2MOM for 18 mins (3 rounds)
1. 300m run
2. 12-18 devil's press
3. 20-30 box step up (alt. legs)

First minute:
Clean- 2reps
Sprint- 10m
Second minute
Clean- 4reps
Sprint- 20m
Third minute:
Clean- 4reps
Sprint- 30m
jne...
jne..

2-3 Sets
5 Broad Jumps (build with each set)
10 Rower Pike Up (place hands on parallettes)
6-8 Half Kneeling Landmine Press/arm