| Warmup 15:00 running clock 3 deadlifts up to strength weight–pause at knee up and down 150m suitcase carry, switch at the speed bump 150 run, pretty hard |
| Strength Work Deadlift 3×3 @80% Then Every :15 for 5:00 (20 reps) 1 rep at 65%–no dropping from the top |
| Cooldown 12:00 EMOM A 10 tough ring rows–smooth and controlled B 30 band pullaparts Then spend a few minutes rolling your lats or pecs |
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