Monday

Strength

A. Deadlift
[De-load from previous week]
Set 1 - 10x Reps @50%
Set 2 - 8x Reps @60%
Set 3 - 6x Reps @70%
Set 4 - 4-6x Reps @75%
Set 5 - 3-4x Reps @75-80% of max

Rest 2-3 min after each set

F: 6-8x Reps @2020 tempo
P: As Rx
S: As Rx

Conditioning

B. 15 min AMRAP:
-200m Run -or- 15/12x Cal Row
-10x Handstand Push Ups
-15x KB Swings
Rest :30 [active] after each round

[Limiter will be breathing + Shoulder/P-chain endurance]

F: Seated DB Press x10 reps + Russian KB Swings
P: 10x HSPU [kipping, abmat or piked off a box] + 15x KBS @53/35#
S: 15x HSPU [Open standards] + KB Swings @70/53#