Strength

Work up to a 5 rep max bench press then do a max rep set at 85% of 5RM

Work up to a 5 rep max Deadlift then 2 x 5 at 90% of your 5RM

Conditioning

5 Rounds for time of …

300 m row

30 Overhead walking lunge with a plate overhead (35/25 bumper plate)

10 Toe To Bar

Rest 2 minutes