– RX –
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)

– INTERMEDIATE –
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (95/135 lb)

– BEGINNER –
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (65/95 lb)

1 set:
:30 Samson lunges
:30 knee push-ups
:30 bent-over rows (empty bar)
:30 scap pull-ups
:30 good mornings (empty bar)
:30 push-ups

Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.

1 set:
:45 scorpion stretch/arm
1:00 child’s pose stretch

3 rounds for time:
30 push-ups
20 alternating DB renegade rows
10 DB suitcase deadlifts/arm (35/50 lb)
– Use two DBs.