Warm Up
AMRAP 7′
21/15 Cal Row
15 KB Swings
9 Burpees
21/15 Cal Row
15 Shoulder Tap in Push Up Position
9 Push-Ups
NOTES: This piece is for quality. Bring your heart rate up and keep moving for the 7 minutes.
DEADLIFT+HSPU (or Hand Release Push Up)
Build to Heavy weight
5-4-3-3-3
#Practice HS walk for 5 mins
“Open 20.3”
RX’d
FOR TIME
21 Deadlifts (102,5/70kg)
21 HSPU
15 Deadlifts (102,5/70kg)
15 HSPU
9 Deadlifts (102,5/70kg)
9 HSPU
21 Deadlifts (143/93kg)
15m HS Walk
15 Deadlifts (143/93kg)
15m HS Walk
9 Deadlifts (143/93kg)
15 m HS Walk
Time cap 9 mins
Scaled
FOR TIME
21 Deadlifts (60/43kg)
21 Hand Release Push Up
15 Deadlifts (60/43kg)
15 Hand Release Push Up
9 Deadlifts (60/43kg)
9 Hand Release Push Up
21 Deadlifts (83/60kg)
15m Bear Walk
15 Deadlifts (83/60kg)
15m Bear Walk
9 Deadlifts (83/60kg)
15 m Bear Walk
Time cap 9 mins