Strength
1A) Deadlift
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Use 90% as your training max.
Fitness:
- 4 x 3-5 @ 31X1
1B) Hanging L-Up
- 3 x 1 Max effort sets
Conditioning
2 Rounds each for time:
- 120m Sled drag (to the wall and back x 2)
- Run around to the front of the building
- 35 Kettlebell Swings (53/35)
Rest 4-6 minutes between rounds.