Strength
Fitness: Every minute on the minute for 12 minutes, one deadlift at new linear progression weight. Do not work up.
Performance: Every minute on the minute for 12 minutes, one deadlfit paused one second 2″ off ground. Start at 75%. You may work up, but keep form tight.
Conditioning
Every minute on the minute for 14 minutes:
- Even minutes, 8 Front Rack Lunges (155/95)
- Odd minutes, 10 Burpees
Aim to have at least 20 seconds rest at the end of each minute, especially at the start. Scale weight or burpees accordingly.