Warm Up: 400 meter Run

10X3-Way SPT

3 Rounds Of:

7 Deadlifts

7 HPC

7 Front Squats

7 Push Press

*Use 2DB for this complex. Weight should feel comfortable.

WOD A: 7 minutes AMRAP Of:

7 Deadlifts

10 Air Squats

7 Front Squats

15 Air Squats

7 Push Press

20 Air Squats

Rx'd: 2 X 22.5/15kg DB.

WOD B:  3 RFT Of:

200 meter Run

60 seconds HS Hold (Beginners: HS Hold on Box/Pike Hold)

500 meter Row

60 seconds Dead Hang

*The 60 seconds holds are to be accumulated. If you break more than 3 times move on to the next movement!

Time Cap: 20 minutes.