A. Deadlift Prep
Banded March x 30 seconds
Single Leg Glute Bridge Hold x 20 seconds / leg
Clean Grip Romanian Deadlift x 3 reps
Clean Grip Deadlift x @20X1 x 5 reps *Cue Each Rep**
B. Four Sets:
Clean Grip Deadlift @20X1 x 5 reps
Rest 45 seconds
Single Arm Dumbbell Press x 8/arm
Rest 45 seconds
C. “Throat Punch”   
Five Sets:
Complete as many rounds and reps as possible in 2 minutes:
6 Clean & Jerk 115/75# **Scale up Option to 135/95# if can do UB** 
9 Burpees over Barbell
Amrap Cals on Assault Bike in Remaining Time
Rest 1 minute btw sets
D. Decompression x 1-2/side