SWOD

Every 2:30 x 5 sets
2 Deficit Deadlifts @70% of 1RM
+
Deficit Strict HSPU or Strict Press at 30-40% reps of max unbroken Strict HSPU/Press

* Deadlift Deficit = blue 45# comp. plate
* SHSPU Deficit = 45/25# plate
* Strict Press = add 10# from test weight

WOD

5 Sets
AMRAP 2
30 Air Squats
Max Calorie Assault Bike
-rest 1:00 between sets –

* Score is total cals