Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

With remainder of 14 Minutes AMRAP of:
20 Alternating Dumbbell Snatch (40/30)
10 Thrusters (75/55)
10 Toes-to-bar
10 Burpees
*If unable to run a 10-minute mile, cut run back to ~1000 meters

*Rest 2 Minutes

With 10 Minutes on the Clock:
1000 Meter Row Buy-in

With remainder of 10 Minutes AMRAP of:
20 Alternating Dumbbell Snatch (40/30)
10 Thrusters (75/55)
10 Toes-to-bar
10 Burpees
*Pick up where you left off in first AMRAP.

*Burpee Penalty – On every transition and if you break up a movement within a round, 5 burpees

Work where you’re at in the progression:
– Pike Push-ups
– Seated Dumbbell Press
– Elevated Pike Push-ups
– Wall Walks
– Kick-ups
– Negatives
– Kipping HSPU
– Strict HSPU
– Deficit HSPU
– Deficit Strict HSPU

Then AMRAP with Remainder of 4 Minutes of:
15 Sumo Deadlift High Pull (75/55)
3 Wall Walks

*Rest 90 seconds between rounds and pick up where you left off

*Score is rounds plus reps for SDLHP & Wall Walks.

*Substitute 10 Pike Push-ups & 20 Flutter Kicks for Wall Walks – All 30 reps = 3 for score in final round