STRENGTH
4-6 rounds of:
5 Racked Lunges/Leg (increasing)
10 Deadlifts (increasing)

On lunges perform all 5 reps of one leg before moving to the other leg. Don’t alternate.
On deadlifts stay tight and controlled throughout the entire unbroken set. Pretend the floor is glass and don’t bounce. Go up only if you can control the weight.

CONDITIONING
AMRAP, in 15:00, of:
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders
15 American KB Swings (53-70/35-53)