Perform each thing just once per week for the next 3 weeks it can be done on the same day or separate days. Also make sure you are going hard in class with the wods and strength , this is meant to be done in conjunction with our other programming.
Speed deadlifts: 3 reps every 20 seconds for 12 sets @ 50% 1RM + blue band (focus on moving the bar up and down as fast as possible while still maintaining midline throughout the whole movement)
Front Squat: 5x5 w/ chains or bands (add 10 # per week)
5 lengths Farmers yoke (go as heavy as possible, being able to maintain midline and posture, wlak heel to toe with short quick steps.)
10-12 Reverse Hyper @ 35-50% 1RM deadlift (Start at 35% and work towards 50% for 12)
30 second L-Sit
If you have any questions feel free to ask me at the gym, have fun and challenge yourself, your only as strong as your last challenge.