Warm up
3 Minutes on a machine
Then
3 Rounds
1:00 banded glute steps
15 Good Mornings with a pvc
10 deadlifts adding a little bit of weight each round

We will let you build up to your deadlift starting weight then

Strength
Deadlift
Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%
Percentage is based on your 1-rep max Deadlift

Wod
For Time:
5-10-15-20
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Rest 1:00 minute
20-15-10-5
American Kettlebell Swings 53/35lb, 24/16kg
Abmat Sit-Ups
Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes

Primary Objective: Complete the Kettlebell Swings unbroken
Secondary Objective: Complete the second set faster than the first set.
Stimulus: Midline Conditioning /Posterior Chain

Athlete Notes + Workout Strategy:
The focus today is on midline capacity and posterior chain stamina. There are 50 reps in
each set here with only 1:00 minute between sets, to allow a quick reset before tackling
the way back down. Total volume here of 100 reps for both the KBS and the abmat
sit-ups will build, but the overall goal is to remain unbroken and stay moving throughout.
Pick a pace and only at the tail of this in the 15-10-5 range should you try to really
increase the pace and sprint to the finish.