Strength:
A) DL: Starting at 185/135 work to 5 rep heavy DL touch and go in only 5 attempts inside 10 min.
Skill:
4 Rounds: 12 Alt Double KB Front Rack Step Up (53/35, 20″/16″), 400m run
Conditioning:
3 Rounds:
30 Cal Airdyne
10 GTO (135/95)
Rest 1:1