A. Take 12 -15 min to complete 3-4 sets of the following:
A1. DB bench press x 15-20reps 50/h,35/h
A2. Barbell bent over row @ 30X1 x 10/arm
B. 9 min AMRAP
225,155
3 handstand push-ups, 6 deadlifts
6 handstand push-ups, 6 deadlifts
9 handstand push-ups, 6 deadlifts
12 handstand push-ups, 9 deadlifts
15 handstand push-ups, 9 deadlifts
18 handstand push-ups, 9 deadlifts
21 handstand push-ups, 12 deadlifts
24 handstand push-ups, 12 deadlifts
27 handstand push-ups, 12 deadlifts
Etc.....
100m run after each set of HSPU and DL
Masters
A1. DB death march x 8 steps/leg
A2. Banded tricep pushdowns x 30
A3. Alt DB bicep hammer curls x 10/arm
X 3 sets
B. 3 rounds for time
Row 500m
20 kettlebell swings
15 push-ups