Strength:

8×3 Sumo deadlift TNG

*Rest :30 between lifts, building across all 8 sets

Conditioning:

8 minute Amrap

1 -7

Sumo deadlift high pulls 135/95
Ring Muscle ups or bar muscle ups

*ascending ladder, if you finish set of 7 start back up the ladder from 1

Core:

4×10 kb windmills (5 each side)