- RX -
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
- Touch all 4 heads of the DBs to the floor.

Then...

89-ft double-KB overhead walking lunge (35/53 lb)

- INTERMEDIATE -
For time:
5-8-13:
Handstand push-ups
Double-DB deadlifts (35/50lb)
- Touch all 4 heads of the DBs to the floor.

Then...

89-ft double-KB overhead walking lunge (26/35 lb)

-BEGINNER -
For time:
5-8-13:
Pike push-ups on DBs
Double-DB deadlifts (25/35 lb)
- Touch all 4 heads of the DBs to the floor.

Then...

89-ft double-KB overhead walking lunge (12/18 lb)

Dynamic warm-up | 8:00

On a 7:00 clock:
10 PVC pass throughs
10 PVC overhead lunges
10 hamstring kick-ups/leg
10 supermen
5-10 pike push-ups

2 sets:
:30 seated pike stretch
:30 seated straddle stretch
:30 single-leg hamstring stretch/side