For time: 400m Run 18 Deadlift 100/60 400m Run 15 Deadlift 400m Run 12 Deadlift 400m Run 9 Deadlift *sub in 500m Row if able

A. 400m Walking Lunge 50 Burpees B. Rope climb technique C. Handstand Practice

A. 21-15-9 Thruster (45kg /32.5kg ) Burpees B. OHD Squat technique

20 min AMRAP 15 Wall Ball 10 Ring Rows 10 Push Press

A. 5 Rounds for Time: Run 200m 20 Box Jumps B. Handstand Pushup progressions (5 mins)

64 year old woman deadlifts 145kg Deadlift: 3-3-2-2-2-1-1-1

A. Jackie: 1000m Row 50 Thrusters 30 Pullups B. Running Drills