Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Lift
35 Minutes (maximum)

Levels 2-4

5x
3 Presses
Sets across: all work sets at the same weight – 85% of your top set from last Friday
Rest 2 minutes between sets.

Then

5x
3 Deadlifts
Sets across: all work sets at the same weight – 85% of your top set from last Friday
Rest 3 minutes between sets.

Levels 0/1

6x
3/3 Double Kettlebell Single Leg Deadlift
8 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
30 seconds Downdog Stretch
90 seconds Rest

Conditioning

Levels 3/4
10 Minute Running Clock

0:00 – 5:00 Minutes (10 rounds)
Every 30 seconds
10 Kettlebell Swings

5:00 – 10:00
AMRAP
Handstand Pushups

L4 – 32/24
L3 -28/22

Levels 0-2
10 Minutes EMOM
15 Kettlebell Swings