5 deadlifts up to strength workout weight
:20 headstand, freestanding if you can
partner assisted hs walking
5×5 Deadlifts, all at around 70-80%
After each round:
1 max set of HSPU, strict if you can
8 GHD side bends/side
For time with a 5:00 cap.
21 Deadlifts 225/155
15 Bar facing burpees
90′ hs walk
no rx+, just go fast
Sprint! This one should be FAST. If you can’t do the deadlifts unbroken (hard effort, but unbroken) drop the weight. If you can’t handstand walk, pick a number of wall walks that is at the edge of your comfort zone. Someone will go sub 2:00 in this one.
Bike 5:45 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 5:45
After your last round, do another 5:45 but don’t sprint at the end.