6 rounds of:
8 Bench Press
8 Deadlifts (3 second lower)
2:00 Bike/Row/Ski for max distance
Increase weight on Bench and Deadlifts as possible throughout. Lower each deadlift rep on a 3 second count and keep the 8 reps unbroken. No fast reps today.
100 Russian Kettlebell Swings (70/53)