SKILL
Every 2:30 x 4

Beginner
8 Seated Double DB Press (Moderate)
3 Pike Press (From Box) w/ 3s Negative

Intermediate
4- 6 HSPU w/ 3s Negative
or
:10 Wall Hold + 5 Deficit Pike Press (From Box) w/ 3s Negative

Advanced
4-8 Deficit HSPU w/ 4s Negative

METCON
For Time:

21-15-9:
Kettlebell Swings (24/16)
Burpees

Directly Into…

3 Rounds For Time:
400 Meter Run
21 Burpees

Time Cap: 23:00
Goal: 19:00

RX+
(32/24)