Mark at the top of a heavy deadlift.

Warm-up
15′ Alternating Minutes
12 Wall Balls
24 Double Unders
10 Ring Dips

Skill
Gymnastics Kip
25 Hips to Rings

Weightlifting
3×5 Push Press

Metabolic Conditioning
Competitive
21-15-9
OH Squat (115/75)
Bar Facing Burpees

Intermediate
21-15-9
OH Squat (95/65)
Bar Facing Burpees

Intro
21-15-9
OH Squat
Bar Facing Burpees