Warm-Up.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
Then…
AMRAP 15:
12 Kettlebell Swings (32/24 kg)
6 Deficit Ring Rows
6 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
4 Rounds:
1 Lap Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (55/35 lbs)
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a