Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Deadlift
Every 2 min for 6 rounds
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285#)
10 Toes-to-bar
15 Bar-facing Burpees

Extra Work
Gymnastics Conditioning
For time:
50 Strict HSPU

*Programming modified from Ben Bergeron's CompTrain