• Beginner- Double KB Sumo Deadlift 3 x 8 Superset with 3 x chin ups.
• Intermediate- Barbell Deadlift 6 x 4 (2min rest between sets) Superset with 3 x chin ups.

12 min AMRAP
10 wallballs 9kg/6kg
10 passthroughs
30 DUs
10 pushpresses 50kg/35kg

Deadlift 2x3x60%, 3x3x85%

3 rounds for time of:

• 32 deadlifts, 185 lbs/125 lbs or 85 kg/55 kg
• 32 hanging hip touches, alternating arms
• 800-meter running farmer carry, 15 lbs/10 lbs or 7 kg/5 kg dumbbells

3rnds for time:
30 DU´s
25 Air Squat

KB Front Rack Walking Lunge 10m, 5 sets, rest as needed.

EMOTM for 12min:
even: 5-10 deficit Push-Up
odd: 10-15 GHD Sit-Up

3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20

Complete as many rounds as possible in 20 minutes of:

• 10 burpee pull-overs
• 30 squats
• 60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

1. Run 200m
2. 8 Burpee
3. 6 Hang Power Snatch n.50% of 1Rm