STRENGTH
Deadlift – Work up to a 1rm. Increase slowly and gradually.

CONDITIONING
AMRAP, in 15:00, of:
30 Double/Single-Unders
15 Wallballs (20/14)
30 Double/Single-Unders
15 Toes-to-Bar

BURN! (9:30am)
2 rounds, for time, of: (10:00 Cap)
500 Meter Row
50 DB Push Press (45/30)

-2:00 Rest-

For time: (10:00 Cap)
100 Sumo Deadlift Hight Pulls (70/53)
*5 burpees EMOM, starting with burpees.

-2:00 Rest-

Complete:
8 rounds of tabata Russian Twists
directly into…
4 rounds of tabata Flutter Kicks
directly into…
4 rounds of tabata Sit-Ups
directly into…
50 Reverse Sit-Ups