SKILL
Every 2:00 x 6

Beginner
2-3 Negative HSPU (3s)
– Use AbMat If Needed
– Kick down after every descent
or
1-2 HSPU

Intermediate
5 HSPU
or
2-5 Deficit HSPU (10kg Plate)

Advanced
AMRAP 12
9/7 Cal Bike
3-5 Deficit HSPU (20kg Plates)

METCON
For Time:
800m Run
21 HSPU
21 Deadlifts @ 55%
600m Run
15 HSPU
15 Deadlifts
400m Run
9 HSPU
9 Deadlifts

Time Cap: 25:00
Goal: 18:00