Strength
Deadlift: 3-4 sets of 4-6 reps @ 11×1 tempo
In between, perform 8-10 wall angels
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set, repeat the same weight next week and try for sets of 6 across.
11×1 means these will be deadstop reps where you will ensure you have created tension by pulling the slack out of the bar at the bottom of each rep. Dropping the bar from lockout will be considered a no rep. However, you do not need to slow the tempo down on the descent. Simply let gravity do the work while you maintain proper posture and a full grip on the bar.
Conditioning
AMRAP 12
3 kettlebell swings
3 burpee box jump overs
6 kettlebell swings
6 burpee box jump overs
9,9,12,12,….
Notes
The workout today is an ascending ladder of kettlebell swings and burpee box jump overs. Your score will be the last round you completed plus any reps done in the following round. For example, if you finish the round of 18 and complete 15 kettlebell swings in the round of 21, your score would be 18+15.
Your kettlebell weight should be moderate. The goal is to complete the swings unbroken through the round of 18.
Burpee box jump overs should be done at a pace of about 8-10/minute. If this sounds like an aggressive pace for you to hold across the 12 minutes, consider doing target or normal burpees.