3 Deadlift 315/205

Shuttle run

Max reps burpees

Block Strength

Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean

Drop after each clean and reset into a good position for the next rep.

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

Every minute, on the minute, for 30 minutes: (scale time ass needed)
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)