Warm Up: 7 Min AMRAP 
3 rounds

• 10/7 Calories  

• 10 Hollow Rocks + :10 Hollow Hold

• 10 Tuck Ups + :10 Superman Back Extension HOld

• :20-:30 Battle Ropes

3-4 Sets Building: 
5/5 RDL
10 DB Bench 
12 Heavy Rows 

Performance:  21-15-9
Deadlift(225/155)
Handstand Push Ups*
*Scale to clap/deficit or challenging push up for you

Fitness: 3 Rounds 
2:00 Stations
No Rest b/t Stations
2:00 Rest b/t Rounds

Station 1
EMOM
:45 max Alt Db Snatch

Station 2
EMOM
:45 Row/Ski 

Station 3
EMOM
::45 Up downs

Station 4
EMOM 
:45 tuck ups