Deadlift - 7x3 - rest 2-3 mins
Complete 6 rounds:1 Minute Assault or Row – Max Calories1 Minute 2 pood Russian KB Swings – 15 reps*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.
Back Squat - 7x3 - rest 2-3 mins
Complete 4 rounds for time:50 lbs DB Thrusters – 10 Reps50 lbs DB Walking Lunges – 20 Reps (10 RT/ 10 LT)50 lbs DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)*DB Push Up to Row is performed by doing one push up followed by one single arm row.**Scale DB weight as needed