5 Rounds for time of 21-15-9:

5 Rounds for time of:

21 Burpee double Dumbell/Kettlebell Deadlifts (25/17.5 or 24/16)
21 Weight Plate overhead lunges (25/15)

15 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
15 Weight Plate overhead lunges (25/15)

9 Burpee double Dumbell/Kettlebell Deadlifts (22.5/17.5 or 24/16)
9 Weight Plate overhead lunges (25/15)

Recovery 200m jog OR 100m walk between rounds

Scales/substitutes/adaptions

Burpees deadlifts: regular burpees (take out the DL); Burpee single kb/dB DL (sumo stance); Double KB/DB DL and depending on ability add a sit up/squat/push up

Burpees - several things we can do... talk to or message the coach before. Some Ideas include (but not limited too..) squat step up; rolling burpees; squat+weighted sit up;

Weight Plate Overhead Lunges:

Reverse lunges; unweighted lunges; goblet lunges; air squats; goblet squats;

Recovery walk/jog: shorten the distance; jog 100m/walk 100m (or substitute distance based on ability i.e. walk 100m/jog 100m; jog 50m walk 100m, etc...)