Friday 2017.11.10

Deadlift, 5 x 5 reps (65%) with 3031 tempo*
*3-second descent; no pause at the bottom; 3-second ascent; 1-second pause at the top

Every minute on the minute for 9 minutes:
Minute 1: row, 200 meters
Minute 2: front rack lunge, 50 feet
Minute 3: box jump, 10 reps

Rest 4 minutes, then every minute on the minute for 9 minutes:
Minute 1: dumbbell snatch, 16 reps alternating sides
Minute 2: dumbbell good mornings, 12 reps
Minute 3: front plank, 30 seconds