Deadlift (15/20 minute window)
build to a heavy three rep deadlift (80%)
then
5, 5, 5, 5, 3, 3, 3 , 1 , 1 reps increasing weight each lift if possible
4 Rounds: Every 5 Minutes:
10 Single Arm DB Thrusters (22.5/15 kgs)
10 Box Jumps (24/20”)
20 DB Lunges (one DB front racked 22.5/15 kgs)
400m Row