A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55% of 1-RM Deadlift
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Sets 4-6 – 2 reps @ 85%
B.
RX
Complete as many rounds and reps as possible in 15 minutes of:
3 Bar Muscle-Ups or 8 Chest to Bar
6 Strict Handstand Push-Ups
12 Dumbbell Box Step Up (2×22.5/15 Kg to 60/50cm)
SCALED
Complete as many rounds and reps as possible in 15 minutes of:
8 Chest to Bar or 12 Pull Ups
6 Kip Handstand Push-Ups
12 Dumbbell Box Step Up (2×15/10 Kg to 60/50cm)
BASIC
Complete as many rounds and reps as possible in 15 minutes of:
10 Banded Pull Ups or Ring Row
3 Wall Climb
12 Dumbbell Box Step Up (On DB 10/5 to 60/50cm)
