A.

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

B.

RX

AMRAP 12’

3 Push Ups

3 Double DB Thruster 22.5/15 Kg

3 Handstand Push Ups

6 Push Ups

6 Double DB Thruster 22.5/15 Kg

6 Handstand Push Ups

9 Push Ups

9 Double DB Thruster 22.5/15 Kg

9 Handstand Push Ups

12…

12…

12..

SCALED

AMRAP 12’

3 Push Ups

3 Double DB Thruster 17.5/12.5 Kg

3 Handstand Push Ups

6 Push Ups

6 Double DB Thruster 17.5/12.5 Kg

6 Handstand Push Ups

9 Push Ups

9 Double DB Thruster 17.5/12.5 Kg

9 Handstand Push Ups

12…

12…

12..

BASIC

AMRAP 12’

3 Push Ups

3 Double DB Thruster 10/5 Kg

3 Handstand Push Ups

6 Push Ups

6 Double DB Thruster 10/5 Kg

6 Handstand Push Ups

9 Push Ups

9 Double DB Thruster 10/5 Kg

9 Handstand Push Ups

12…

12…

12..