Strength:

1RM sumo deadlift

– 20’ to Establish 

Conditioning:

For time:

50 Sumo deadlift 70/53

40 Russian KBS 

30 goblet squats 

Accessories:

8×1 max height jumping reach

6×1 overhead squat

5x5ea SA front rack KB single leg bias box squat

4×15(ea) 3 foot position body weight calf raises 

1×100 Hanging Strict weighted leg raises(above parallel but controlled reps)

Cardio:

For time:

10 rounds

1000m bike erg

15 jumping air squats

15 weighted sit ups