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Deadlift (3 sec descent)

10-8-6

*15 KB squats after each set

 

then

 

3 rounds:

1 min  KB push press max reps 53/35 (switch arms as needed)

1 min Rest

1 min Front squat max reps 135/95 (no racks)

1 min Rest

1 min Assault bike max cals

1 min rest

Strict press

10-8-6 (3 sec descent)

*10 Dips after each set

 

then

 

5 rounds for completion:

Down and back carry (1 kb overhead, 1 farmers)

10 Barbell hip thrusts

10 Rear foot elevated split squats each leg

*For carries: 1 KB will be overhead while the other is in a farmers carry position. When you reach the turn around point, switch.

Deadlift (2” deficit)

10-8-6

*15 KB squats after each set. Use a weight that is challenging for both exercises, but focus on position above all else. Touch and go reps are ok.

 

then

 

15 min AMRAP:

10 DB Hang clean and jerk each arm 50/30

10 Toes to bar

50 Double unders

*any variation for clean and jerk

Push press

10-8-6

*10 Dips after each set. Use a weight that challenges you for each of the given rep ranges.

 

then

 

5 rounds:

100 ft Single arm KB OH Carry R

100 ft Single arm KB OH carry L

100 ft sled push

50 ft Double kb Front rack walking lunge