Strength

Deadlift 80% for 6 x 3 (60-90 sec rest between sets), then 1 at 85%, 1 at 87% and 1 at 90%

Glute Ham Raises  4 x 5 to 10 reps

Conditioning

AMRAP 20 minutes

50meter Bilateral Farmers Carry (55lb/35lb) KB

10 Wall Balls (20lb/14lb) to 10′ target

10 Sumo Deadlift High Pulls (65lb/45lb)

10 Box Jumps (24″/20″)