4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

then…

5 rounds for total time of:

– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees

*Rest 2 minutes after each round.