On a 5:00 clock:
25-ft shuttle runs
– Every minute on the minute perform 10 controlled air squats.

Set-up:
1) Hands at shoulder width
2) Feet between hips and shoulder-width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down

3-4 sets:
3-5 deadlifts

5 rounds for time:
5 deadlifts (185/275 lb)
10 burpees-to-target

Intermediate: 155/225
Beginner: 95/135

On a 5:00 clock:
:30 handstand hold
– Rest :30

3 sets:
:30 standing pike stretch
– Rest :30 between sets.