C)

Strength:

Deadlift: Build to heavy 2 rep

Conditioning:

3RDS:

15 Box Jumps Overs (24/20)

15 KB Deadlifts (32/24)

Rest 2 mins

30 KB Lunges (32/24)

w/ EMOTM 6 Box jump overs

D)

Quality:

5RDS:

10 BTN Banded Strict Press (weights hanging)

:30 sec Bar Dead Hang

:30 sec side plank hold w/ medball (each side)

10-15 Medball situp wall throws

Conditioning:

6RDS (each for time)

50 DU

10 Burpees to target

rest 1 min after each set

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