Warm-up

Strength:

Every 3min x 9min (3 sets) of:
20 Deadlifts @ 40-50%

Perform these sets with touch and go reps, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not let the full weight of the bar rest on the ground. You may use straps but keep a double overhand grip with or without straps.

New Members: Do not do 60 deadlifts. Please lower the reps to 12-15 each set.

Conditioning:

Two person team

One person working at a time

Partner A will do 25 Wall Balls, then Partner B will row 300m, then Partner A will do 25 SDHP and so on for 16min. No Rx. WBs and SDHPs should be unbroken since you have rest.

As Many Rounds and Reps as Possible in 18min of:

25 Wall Balls

300m Row

25 Sumo Deadlift High Pull with Kettlebell