Warm up
2 rounds
Death March up and back
High knees
Butt kickers
Lunge and twist
Run 1 lap
Strength
4 sets of 10 deficit deadlifts
*standing on a 45 lb plate
Workout
21-15-9
Power clean 155/105
25 Box jump overs 24/20
T1: 95/65 and box step overs
T2: as written
T3: 225/155
Durability Work
8 sets
:30 bear hug hold 100/70
20 unbroken kB swings
10 burpees