A. Deadlift – 5×3@65-70% (increase weight 10-20 lbs from last week). Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top).
B. KB clean and press ladder – Starting at 1 clean and press per arm, work your way up to 5 reps, and then back down to 1. You can set the KB down between numbers, but not between arms. So your first couple of rounds would look like this:
1 C&P right + 1 C&P left
Rest
2 C&P right + 2 C&P left
Rest
Etc.
This is not for time, but keep your rest time fairly minimal.
C. 10 laps suitcase carry (heavy KB or DB).
D. Accumulate 50 V-ups.