A. Deadlift – 5×3@60-65%. Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top). These may feel a bit light, but that’s okay. Tempo work with deadlifts has a way of sneaking up on you and making you sore regardless.
B. 12 minute AMRAP of:
6 DB thrusters (challenging weight)
6 strict pull-ups
30 double-unders (scale to 60 singles, or a lower number of DUs).
C. 4 max effort sets of stir-the-pot on an exercise ball.