A.
Every 3:00, for 15 minutes (5 sets) of:
Deadlift
*Set 1 – 10 reps @ 65% of 1-RM
*Set 2 – 8 reps @ 75%
*Set 3 – 6 reps @ 85%
*Set 4 – 4 reps @ 90%
*Set 5 – 2 reps @ 95%
(allow only one full breath cycle at the top of each rep)
B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (60/40 Kg)
20 American Swing 24/16 Kg