Warm up
4 Rounds
4 10m Shuttles
6 good mornings
8 Push Ups
10-second Goblet Squat Hold

Strength
Every 2 Minutes for 10 Minutes
(3) 1&1/2 Deadlifts
this is 15 lifts again, if your last attempt at sets of 3 was too rough, do not go up in weight.

Wod This whole wod can be done outside. park in front if there is room.
AMRAP 2 Minutes
8 Shuttle Runs
8 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 3 Minutes
8 Shuttle Runs
9 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 4 Minutes
8 Shuttle Runs
10 Goblet Squats 53/35lbs

Every athlete needs to have a version of this workout they can absolutely crush. The only thing that should slow athletes down is their fitness, not their weights or the movement. Scale accordingly

One shuttle run is 10m (32 feet) 10m out and back = 2 Shuttles.
Target scores
4+/6+/8+ Rounds, Add up your total reps for your score. 15 total shuttle runs would be 15 reps for your score