Warm-up

Strength:

Deadlift

50% x 8 reps
60% x 6 reps
70% x 4 reps
80% x 2 reps
90% x 1-2 reps

Conditioning:

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

1000m Run Buy-in then,

10 Pull-ups

10 Lateral Burpees Over the Dumbbells (2 DBs side by side)

10 Dumbbell Front Squats

Rx 35/25

Rx+ Chest to Bar Pull-ups and 50/35