ghd sit ups
good mornings-use a bar or weights, light enough to focus on form
5-5-3-3-1-1-1 this is primarily a warm up for the DL
Deadlift 3×3 add weight from last week
Deadlift at 5×5 adding weight only if form is solid
If last week was unbroken add weight. If you had to break it up last week, try for fewer sets, aiming for unbroken.
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.
12 min AMRAP
5 KB snatches/arm 55/35
10 KB swings 55/35
3 rounds, rest 1:1
10 sit ups
10 KB swings 35/24