Deadlift 6,5,4,3,2,2


Handstand Pushup 4×5 (If you have strict – pause floating at the bottom of every rep for 3 seconds – same for box HSPU. If you can only kip – descend every rep as slow as possible.

Eccentric Body Lever 4×6 (hands on rack – pike up and descend slowly keeping hips off ground. Bend one leg for scaling)

OR Hollow Rocks 4×15


For Time

300m Row

15 Thruster (45/30kg)

15 Super Burpees

400m Row

11 Thrusters

11 Super Burpees

500m Row

7 Thrusters

7 Super Burpees