Strength:

deadlift 3×5 (65, 75, 85% of 1rm)

Metcon:

Rx

15 min amrap

10 handstand push-up

15 push-ups w/ hand release

20 alternating pistols

 

Intermediate

15 min amrap

10 handstand push-ups

15 push-ups w/ hand release

20 air squats

 

Beginner

10 min amrap

5 pike push-ups

10 push-ups

15 air squats

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