SKILL
Every 2:30 x 4

Beginner
6 Seated Double DB Press (Moderate)
3 Deficit Pike Press w/ 3s Negative

Intermediate
3- 5 HSPU w/ 3s Negative
or
:10 Wall Hold + 5 Deficit Pike Press w/ 3s Negative

Advanced
5-10 Deficit HSPU w/ 3s Negative

METCON
For Time:

Buy-in: 600m Run

3 Rounds
15 Deadlifts (70/52.5)
30 DU
10 HSPU
30 DU

Buy-out: 600m Run

Time Cap: 18:00
Goal: 15:00

RX+
Deadlifts (85/60)
15 HSPU

SCALED
15 Push-ups