Warm-up:
200m Run then 2rds of:
10 Single Leg RDL (each)
8 Strict T2B @3111

Strength:
Deadlift 3×75, 2×80, 2×85, 1×90, 1×95

Lurong Summer Challenge Workout 1
4min to complete a round. If completed, move to another 4min segment. Maximum 4 rounds. If the athlete reaches c&j in the 4th rd, athlete will perform AMRAP c&j until the workout is over at 16 minutes.
20 Box Jump Overs | Step Overs
15 Toes to Bar | Anchored Toes to Bar | Sit Ups
10 Clean & Jerks (weight increases each round)

Finish:
3 sets
20-25 Banded HS Curls