STRENGTH

DEADLIFT

3 REP @70%, 3 REP @80%, 3+ REP @90%

REST 2/3 MIN BETWEEN SETS

METCON

4 ROUNDS FOR TIME

RX:

10 HANDSTAND PUSH UP

20 KB SWING 24/16Kg

INTERMEDIATE:

10 DEFICIT PUSH UP

20 KB SWING 20/12Kg

BEGINNER:

10 KNEES PUSH UP

20 KB SWING by feel

CAP TIME 12