Deadlifts

4 x 8 reps

increase weight each set

in pairs

complete a round of

40/30 cals bike

(100m)10 x lengths of db overhead lunge 20/15kg

8 bar muscle ups /16 ctb

4 squat cleans heavy

rx – 100/70kg

scale 1 – 90/60kg

scale 2 – 80/50kg

and scale down

x 3 rounds

but rest between each round to wait for bike

record time for each round

you can power clean and squat if needed

(1 DB in OH lunge)