Warm-up:

200m Run then 3rds of:

8 Sumo Deadlift with kettlebell @20X1

4 Pop A Squat

8 Deadbug

Strength:

Deadlift
55% x 8 reps, 65-70% x 6 reps, 75-80% x 4 reps, 85-90% x 2 reps, 90-95% x 1 rep, 95% x 1 rep

Conditioning:

600m Run

50 Russian Kettlebell Swings

25 Burpees

600m Run

40 Russian Kettlebell Swings

20 Burpees

600m Run

30 Russian Kettlebell Swings

15 Burpees

Rx 53/35

Rx+ 70/53