FITNESS
A. EMOM 9:
Mins 1-3: 4 deadlifts
Mins 4-6: 3 deadlifts
Mins 7-9: 2 deadlift

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. 3 rounds @ escalating pace per round:
1 mile assault bike
21 Russian KB swings
12 ball slams

Training notes:
•Start at moderately tough effort and increase pace per round. Choose weights that enable you to do this.

Record split time per round.

PERFORMANCE
A. EMOM 9:
Mins 1-3: 4 deadlifts
Mins 4-6: 3 deadlifts
Mins 7-9: 2 deadlifts

Training notes:
•Reset each rep – not touch-and-go.
•Build in weight every 3 minutes.
•Tough but no misses.

Record weight used.

B. For time:
1000m row
9 toes-to-bar
21 Russian KB swings (unbroken)
750m row
15 toes-to-bar
27 Russian KB swings (unbroken)
500m row
21 toes-to-bar
33 Russian KB swings (unbroken)

Training notes:
•Choose a weight that allows you to stay unbroken on the KB swings.

Record time.