Your workout for today is:
A) 15-18 minutes to complete Deadlift 15-10-5-3-3-3 reps.
B) Deadlift two minutes without rest @ 60% of A)
1. Fifteen and ten rep sets are light warm-up sets. Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,rest as needed for max triples.
3. After last triple, rest as needed to max rep in two minute set. Hold onto the bar it is Touch & Go. Rest on top. Squeeze your core.
C) Every 4min for 4 rounds:
15 KB Swings 24/20kg
20 Ring Rows or progress to Pull ups/chin ups
AMRAP push ups till clock hits 3:00
Remaining 1 minute is rest.
Goal is not to get stuck on kb swings or ring rows / pull ups you need to keep on moving so leave your ego at the door and scale, this is a conditioning piece.