| Superset: (20:00) | |
| A) Deadlift 5 – 7 – 9 | |
| B) Strict Press 5 – 7 – 9 | |
| *Build to a heavy set of 5, back off 10%-15% for a set of 7, back off 10% for a set of 9 | |
| METCON: (15:00) | |
| Every 3:00 x 5 | |
| 5 Strict Deficit Handstand Push-ups (RX: 25 lb plate) | |
| 8 Hang Power Clean (Athlete Choice On Weight) | |
| *Row for Meters | |
| SCORE = Total Meters on Rower for all 5 Rounds & Weight On Clean | |
| OPTIONAL WORK: | |
| 1 C&J Every :30 x 20 (10:00) at 75-78% | |
| 2 Rounds: | |
| 50 – 75′ Handstand Walk | |
| 10 Double DB Snatch (RX: 35/25) (Dumbbells Must start inside feet in a sumo stance) (SCALE: Alternating Single Arm DB Snatch) | |
| *Rest 1:1 | |
| 4 x 5 minute Run (2:00 Rest) | |
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