Strength + Density

Warm Up
* 2 min row
* 2 rounds:
* 10 hinge reps
* 8 KB deadlifts
* 6 good mornings
* Barbell:
* 8 deadlifts empty bar
* 5 pause deadlifts
* 3 ramp sets

STRENGTH
Deadlift — 5 x 3 @ RPE 7.5–8.5
Superset:

* Hanging knee raise x 10–12

CONDITIONING
5 RFT
10 DB Deadlift (moderate+)
12 Box Jump
250m Row/Ski