Warmup
Speed Ladder

3x
5 Pull-ups
10 Crossover Push-ups
5 Stall Bar Leg Raises
10 Alternating Goblet Lunges

Lift
Levels 2-4
5 – 5 – 5+ (60 – 65 – 70%)
Deadlift
Last set max reps (no more than 15)

Levels 0/1
5 x 5
Double Kettlebell Deadlift
Last set max reps (no more than 15)

Conditioning
ALL Levels
5x Max Effort**
Suicides
2 x 5/10/15yd
Rest at least one minute between rounds

**Use the first round as a warmup, go at about 80% of max effort**