20 Minute Maximum. Start for the 6's at 75-80% of max deadlift and 85-90% for the first 3. Add 5-15#'s to each successive wave. Make sure you record these numbers for use next week.
4 x 10
Use a barbell with yoga mat wrapped around, perform 4x10 with a 1 second pause at contraction and a band around the knees for each rep.
3 x 3 min AMRAP
Rest 1 min between rounds:
500m Row/1K Bike
AMRAP Burpee Box Jump in remaining time 24/20"