Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 push ups

10 SDHP heavy KB

10 AKBS, heavy KB

Workout warmup:

5x5 DL working up to your workout weight.

Workout:

5 Rounds for Time:

10 Deadlifts 185/125 lb, RX+225/155

10 American Kettlebell Swings 24/16kg

 5 HSPU, strict if you can, Quarter final athletes do 5 Wall-Facing Handstand Push-Ups or 18’ handstand walk