RX
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 100kg.
Scaling Options:
Beginner
Complete as many rounds as possible in 15 minutes of:
20 squats
10 push-ups
10 deadlifts
Men use 50kg barbell
Women use 35kg barbell
Intermediate
Complete as many rounds as possible in 15 minutes of:
30 squats
10 handstand push-ups
10 deadlifts
Men use 70kg barbell
Women use 50kg barbell
If you can deadlift 140/100kg with excellent technique, consider using the as-prescribed loads.
Competitors:
Gymnastics:
Superset:
4-3-2-1
Strict HSPU 5s Eccentric
*If can’t switch to face to wall HS Hold (60s-40s-20s-20s)
Pistol Squats with 5s bottom Hold
* If can’t use band
Strict Ring Muscle-ups
If can’t do the 10s toenail transition
Rest as needed
