A. Deadlift  Р5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading)

Bi. Paused Front Squat – Every 90-sec x 12: 2 reps (same across prioritise speed and positions)*Pause above parallel on the way down

Bii. Double Kettlebell Front Squat – Quickly build to a tough ten (one attempt only)

+
2 sets
90-sec Assault Bike @85%
30-sec Rest
90-sec Ski Erg @85%
30-sec Rest
x3
Rest 3 minutes between sets

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