Strength

Dead lift

1×20 @ 60% of 5RM

1×20 @ 65%

1×20 @65 OR 70%, go to 70% if you feel that 65% was solid

Conditioning

100 Double Unders then,

21-15-9

Shoulder to Overhead (95/65)

Front Rack Lunges (95/65) L/R

Burpees Over Bar

time cap 10 minutes