Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.
Tempo Barbell Bench Press (in class) 
Every 2:00
4 Sets of 6 Reps
Building to a “heavy” set.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
Conditioning (in class) 
“Doorbell”AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)
*Athlete should be able to complete HSPU in three sets or less. Sub strict DB shoulder press for HSPU. DB movements should be done in 2 sets or less. Goal is at least 3 rounds.
Midline
Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups