Strength:
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pullups: 3 sets x 10 reps (AHAP)
Work Capacity: 5 rounds, each for time:
–5x deadlift (275#-405#/225#-315#)
-200m sprint
-2 minutes rest
*Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint.
Core: 3 rounds, not timed:
-5x seated good mornings (Medium weight)
-60 second weighted plank hold
