WORKOUTS

AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.

5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)

For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.

7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00

3 rounds:
12 strict handstand push-ups
50 air squats

– Rest 3:00 –

3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)