A. Deadlift – 7×2 @ approx. 80%. Focus on acceleration and a strong lockout.
B. For reps:
4 minute AMRAP of: 8 DB thrusters + 8 strict pull-ups
Rest 90 seconds
4 minute AMRAP of: 8 DB power cleans + 16 wall balls (Aim to complete each wall ball set unbroken.)
Rest 90 seconds
4 minute AMRAP of: farmer’s carry (2 DBs or KBs) laps. These should be heavy, but not to the point where you are unable to complete more than one lap without resting.