A. Deficit deadlifts – 5×5@60-65%. Do these standing on one or two 25 lb plates (share these if necessary). These require more mobility than regular deadlifts, so they may not be for everyone (yet), particularly with this loading. Be controlled on the descent, and then go faster on the upward portion.
B. EMOM for 16 minutes:
Minute 1 – 1-3 wall walks
Minute 2 – 6-12 pistols (total). Modify the movement if needed.
Minute 3 – 1-2 rope climbs
Minute 4 – 15 heavy Russian KB swings (challenge yourself on these!)
Modify the reps as needed to keep the work time under 45 seconds (ideally 30-45 seconds).