Strength

Dynamic Deadlift

EMOM 10 minutes

1 Deadlift with a 1 second pause about 2 inches off the ground. Start at about 70% and work up to no more then 85%.

Upper Body Muscular Imbalance 

3 x 10 Dips, as many strict as possible

3 x 10 Pull Ups, as many strict as possible

Conditioning 

9-7-5-3

Deadlift (max weight 195/145, 265/175, 315/210, 365/245)

27-21-15-9

Goblet Squat or Double KB Front Squat (max weight of 44/35, 53/44, 70/53, 88/53)