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)