Skill: Brace for Deadlifts 

Strength: Deadlift:

4×10 with a 3 sec controlled lower to the floor @ 50-60%

*Try to do these without making the weights make noise on the ground

*Double Overhand Grip

Conditioning:

Every 3-mins for (4) Rounds 

15 KBS 

10 Alt. Box Step Ups (goblet hold)

(X) Abmat Situps

Comp: 70/52 (American), 25 Situps

Fitness: 52/35 (Russian), 20-25 situps

GPP: 35/25 (Russian), 15-20 situps

Health: 25/20 (Russian), BW step ups, 10-15 situps