A: MAX effort deadlift
20:00 to establish 1RM deadlift
perform 6-8 strict pull-up between working sets
B: tabata ball slams
8 cycles – 20:10
C: Mobility
10:00 to improve yourself
D: baseline
500m row
40 squat
30 sit-up
20 push-up
10 pull-up
bonus: AMRAP3
burpee + rope climb challenge