Strength:

7×2 pause sumo deadlifts
*2 second pause right below the knee on each rep (finish strong on second portion of the pull)

Conditioning:

Performance/Fitness

5 minute Amrap

21 sumo deadlift high pulls 95/65
7 wall climbs

Rest 4 minutes

5 minute Amrap

15 front squats 95/65
5 toes to bar

Rest 4 minutes

5 minute Amrap

9 shoulder to oh 95/65
3 bar muscle ups