1.) Deadlift 5 x 1, 20 minutes to accomplish task. Post all 5 loads
note: I suggest you warm up properly to start with a heavier load. Don’t take big jumps.
2.) Stretched
10 rounds, for time
7 Strict Pull-ups
20m Broad Jump, every 3 jump complete 3 Burpees
7 Wallballs 20/14lb
20m Sprint
*3.) 12 minutes:
9 Back Ext.
10m Handstand Walk->1 HSPU->10m Handstand Walk
3 Bar Muscle Ups
note: scale with HS Holds and shoulder taps