Strength

Tempo Clean Deadlift

7×1
Tempo: 7 Seconds Up, 7 Seconds Down Start at 40% of 1RM Deadlift and climb.

Conditioning

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:

3 Bar Muscle Ups

6 Toes to Bar

9 Deadlifts (225/155)

200 Meter Run