STREGTH

Every 3 min x 4 sets:

10-12 deadlift
10/10 single leg Romanian DL (add weight if needed-DB/KB)

add weight every set, do not go failure!

METCON- WITH A PARTNER
Every 1.5 min x 10:

10 DL 90/60 kg or @ 50%
MAX Box jump over in the remaining time

score is the number of box jump over both partners accumulated in 10 rounds