Compete

PART 1 [0:00]:

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 155/225 M110/165
12 Strict Handstand Push-ups
9 Box Jumps 24/30

*Score = Time it takes to complete the workout

PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift

 

Train

PART 1 [0:00]:

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 155/225 M110/165
12 Double Dumbbell Strict Press 35/50 M25/40
9 Box Jumps 24/30
*Score = Time it takes to complete the workout

PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift

 

Sweat

PART 1 [0:00]:

3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts 105/155 M80/115
12 Double Dumbbell Strict Press 25/35 M20/30
9 Box Jumps 20/24

*Score = Time it takes to complete the workout

PART 2 [until the 22:00]: Build to A Heavy 3 Deadlift

AT HOME:
3 Rounds For Time:
21 x 10m Shuttles
15 Double Dumbbell Deadlifts
12 Strict Handstand Push Ups or Hand Release Push Ups
9 Squat Jump to Target