WARM UP

AMRAP 10 (For Quality)

• 15 Cal Ski
• 6 Empty Bar Good Mornings
• 6 Scapula Pull-ups 
• 40 DU

A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

• 4 x 6 (3131) 
• Aim to make each set heavier than last week
• Focus on great form throughout and stick to the tempo
• Ensure bar lightly touches the floor, no bouncing off the floor. 

Superset with 16 DB Box Walk Overs (2 x 22.5kg/15kg)

B.

Every 5 Mins For 20 Mins:

• 18 Burpees
• 15 Cal Bike
• 1 Round DB DT (2 x 22.5kg/15kg)
  • 12 DB Deadlift
  • 9 DB Hang Clean
  • 6 DB STOH

C.

3 rounds of:

• 50m OH KB Carry (2 x 32/24) 
• 300m Row
• 50m Farmers Carry (2 x 32/24) 
• 300m Row
• Rest 3 mins