1) DeadLift (Deload)

3 x 3 @ 60%

2) Bench Press(Deload)
3 x 3 @ 60%

3) With a partner complete
as many rounds as possible in 20
minutes of:
200m row
20 Burpees
20 kettlbell Swings(32/24kg)
Then immediately complete
an 800m run together
2 different scores

Optional Core Work:

21-15-9
GHD Sit-Ups
Burpees
**Scaling Options: 1) 15-6-3 as written 2) 42-30-18 of regular sit-ups and 21-15-9 of burpees
**RX+ = Use 20# medicine ball on GHD Sit-Ups