“High Roller”
18/15 Calorie Row
15 Sumo Deadlift High Pulls 43/25kg
12 Burpee Box Jumps 60/40cm
9 Chest to Bar Pull-ups

In order to hit the proper stimulus today, athletes should choose a weight on the barbell that they could complete 21+ repetitions unbroken and a pull-up variation that they could complete 15+ repetitions unbroken if they needed to. Note that the burpee box jumps are not over the box, so each repetition ends with a full extension of the hips at the top. If needed, stagger athletes by two minutes at the start.