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Performance
A: Deadlift@22×1; 4 x 3-5; rest 3-5 minutes

Fitness
A1: Russian KB Swing; 3 x 20; rest 30 sec
A2: DB Bench Press @3111; 3 x 10-12; rest 30 sec
A3: Pull-Up Negative; 3 x 3-5; rest 30 sec
A4: Handstand Hold; 3 x 30-45 sec: rest 30 sec

Conditioning
For Time
3 Rounds
400m Run
10 Push Jerks
15 Pull-Ups

A; 135/93
B: 115/78
C: 95/63



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