Warm-up
• 200 Single Unders

Spiderman Lunge
• Pike
Squat Hold
• Standing Straddle Stretch

3 rounds:
• 10 Elbow Rotations
• 10 Front Squats

Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM

Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM

Conditioning
4 min AMRAP (0:00-4:00):

• 8 Sumo Deadlift High-pulls 75/55#
• 8 Bar Facing Burpees

1 min Rest (4:00-5:00)

3 min AMRAP (5:00-8:00):
• 6 Sumo Deadlift High-pulls 95/65#
• 6 Bar Facing Burpees

1 min Rest (8:00-9:00)

2 min AMRAP (9:00-11:00):
• 4 Sumo Deadlift High-pulls 115/75#
• 4 Bar Facing Burpees

1 min Rest (11:00-12:00)

1 min AMRAP (12:00-13:00):
• 2 Sumo Deadlift High-pulls 135/85#
• 2 Bar Facing Burpees