Strength
Part A:
7:00 to work up to 75-80% ish of your 1RM deadlift
Part B:
Every 2:15 x 4:
4 reps at above weight
Conditioning
Every 3:00 x 4 rounds
12 dumbbell RDLs (2@ 50/35#)
12 burpees over the dumbbell
12 alt dumbbell snatches (50/35#)
Score= slowest round