1. Deadlift:

50% x 5

60% x 5

70% x 3

80% x 3

work up to a 3 RM

then stay at you 3RM for 2 x 2

*Superset  DB Bench Press:  5 x 5

2. 3 Rounds:

  • Hollow Hold + Lat Pressdown x 10-15
  • KB Windmill  x 5+5
  • Split Squat Jumps x 5 + 5

3. How fast can you complete 3 Rounds???

2 Man Makers

4 Burpee Box Jumps

6 Weighted Push-ups

8 Jumping Lunges

10 V-ups