Strength
Every 3:00 for 5 sets
3 Deficit deadlift 1-4”
Perform a 3 second tempo to lower the bar on each rep
Metcon
For time :
10 rounds
5 deadlift 70/50kg
5 burpee
Target score: Sub 8 mins
Advanced: Sub 6 mins
Finisher
2 rounds
1 smooth set of strict HSPU
rest 2:00
1 smooth set of kipping HSPU
rest 4:00
Or HSPU practice!