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A. Deadlift 10x3 @55%
Focus on speed
B. 2 sets
100’ sandbag bear hug carry
2 sets
100m heavy farmer carry
2 sets
100’ rope sled facing pull
C. Row 800m
5 rounds
5 CTB
10 hang pc 115/75
15 front squats 115/75
Row 800m
D. 3 sets
8 - 5 sec negative chin-up
8 dumbbell rdl @3211
8 strict dips @3211
30 sec max rep jumping lunge