Strength + Deadlift/Box Jump/Run Met-Con

Strength
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

80, 90, 98x2

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 20/01/12 3rm – rest 60 sec.

65x2, 74x2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

65, 71, 77x2

Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Total time - 36.15
Time minus rest - 12.15 Rxd

First 3 rounds unbroken, deadlifts in singles after this. Deadlift, box jumps and runs are a brutal combination.