• Warm-Up
  • 3 Steady Rounds
  • 250m Row
  • 10 Good Mornings
  • 10 KB Windmills
  • 10 KB Swings 
  • 10 Dynamic Samson Lunge Steps

  • Strength
  • Deadlift 5×5@80% of 3RM
  • 0:00/2:30/5:00/7:30/10:00

  • Conditioning (CAP 18)
  • 5 Rounds
  • 7 C2B
  • 10 STOH 135/95
  • 400m Row