Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 15 minutes

deadlift - 5x5 (all sets at 75% 1rm)

Conditioning: 15 AMRAP (partners)

30 wall balls 20/14# to 10/9'

30 hang power cleans 135/95#

30 box jumps 24/20"

30 overhead squats 135/95#

30 American kbs 53/35#

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