Warm-up 3 Rounds of
15/12 Cal Row
8 Single Leg Good Morning per side
8 Goblet Squats

Deadlift 5×3 Every 2 Minutes

Intent: Complete 3 reps of deadlift every 2 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with each set as tolerated.

x 5 Rounds:
14 Russian Kettlebell Swings
14/11 Cal Row
14 Back Squats

RPE 8-9: very hard, 1 word answers or unable to speak

Intent: Your goal is to have 1-2 minutes of rest with each interval. Choose a heavy kettlebell that is tough but possible to hold onto for all 14 reps. Row at a fast but steady pace, and then fight to complete all the back squats without stopping, knowing that you have rest coming. Use a moderate weight for the back squat, around 40-50% of your 1RM. We want the last few reps to be tough. Back squats are intended to come from the ground, but use a rack if lowering the barbell to your back is uncomfortable or unsafe for you.