Skill

Take 5-10 min to work up show movement and set up.

E3MOTM 12 min (4 rounds)

10864 Deadlift 50/30kg, add 5-20kg every round

20 each round Hollow rocks

2-3-4-5 Handstand push ups from box

First round is 10 deads, 20 sec hollow, 2 hspu

Sec round is 8 deads, 20 sec hollow, 3 hspu

Metcon

3 Rounds (Each round is a 4 min AMRAP with 1min rest)

7 Deadlifts 80/55kg

7 Burpees

7 Handstand push ups

Level 1: 100/70kg, Burpees over the bar

Level 2: RX

Level 3: 60/45kg, Push ups

Level 4: 40/30kg, Box push ups