Strength
Sumo Deadlift. Find a 3RM against a 10 minute clock.
Conditioning
5 rounds
3 rope climbs immediately into a 100m sprint (short corner).
Rest exactly 1:00 after each round.
20 minute cap
Accessory
Accumulate 3:00 in a weighted plank @45/25
Every break perform 10 plate hammer curls
6 minute cap