Warm Up: 800m Run + 20 Spiderman Lunges + 20 Pause Squats (barbell)
Strength: Back Squat 3×3 (70/80/90% – go for max reps on final set)
WOD – 3 Rounds for time
30 Pullups
20 Deadlifts 85/60kg
10 Handstand Pushups
Fitness Scale
3 Rounds for time
20 Pullups (banded if required or 2xJumping)
15 Deadlifts (60/45kg)
5 Wallwalks (or 10 Box HSPU)
Cooldown: Couch Stretch 4 Position.
