(A) Work Up to a 5RM Deadlift in 15 Minutes. This does not have to be (and will probably not be) a personal best, just the best you can get to with good form in 15 minutes. (THINK ABOUT THIS: you do not want to base Part (B) off of a set you could only achieve with shit form. Your goal is to be efficient in determining when you have reached a heavy weight that you should attempt for 5 repetitions.)
(B) Deadlift Back-Off Sets 4x5 @ 85% of 5RM. Rest 2 minutes between sets.
(C) 8 Minute AMRAP of
- 20 Russian Kettlebell Swings 1.5/1.0 p (Comp Sub: KB Snatches 1.25/0.75 p)
- 16 Box Step Ups