Amateur

Deadlift 1×5 (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3
*Collegiate work up to a heavy set of 5 and continue to add weight finding your heaviest triple.

Conditioning

Complete 4 rounds:

50 yard DB Farmer Carry – AHAP
Rest as needed
100 yard Shuttle Run
Rest as needed

*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.

then…

Complete for time:

Strict Pull Ups – 50 reps