A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be >70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. If you did this on Aug 15 or Aug 24, increase your weight from those days.
B. 15 minutes of steady work, not for reps:
1-2 skin-the-cats (or modification)
8 pistols/side (or weighted lunges)
1-2 rope climb
10 high box jumps (24″/30″) – Focus on landing lightly on the box.