Tempo Deadlift (In class)
5 Sets of 1 Every 90s
Tempo: 6 Seconds Up, 6 Seconds Down
Build to a moderate load, and not to exceed 55%. 
Conditioning (In class)
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155#)
25 Double Unders
Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.
*score is total reps. Mod 12 tuck jumps for DU. Deadlifts should be UB. Mod pike PU for HSPU. Goal is 5+ HSPU each round. 
Bike Recovery
20 Minute Recovery Effort*
*On the 5:0010:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions