Warm Up: 400 meter Run

20 Standing SPT

Tabata (Only 4 Rounds of Each- Total 6 minutes):

Alternating Lunges
Inch Worm With Yoga Push Up
PVC Good Morning

Strength: Strict Press 5-5-5-3-3.

*Build to a heavy 3 Rep.

WOD: 4 minute AMRAP Of:

12 Deadlift 100/70kg

5 Strict HSPU (Beginners: Pike Push Up)

– Rest 5 minutes –

4 minutes AMRAP Of:

Push Press @40/30kg

*Every time you break 15 Air Squats.

Score is total reps for both WODs! (Air Squats do not count)