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Skill: HSPU 

Strength: Dead Lift 

80% 4×4 

*Rest 2-4 mins between each set 

Metcon: 12-min AMRAP

15 Double KB DL 

15 Box Jump Overs 

15 Dball/Slamball Squats 

Each new round: HSPU (# Varies b/w levels) 

L1: Black/Blue, 30/20, 120/100, 7 Deficit HSPU 5”/3”

L2: Blue/Red, 24″/20″, 100/80, 9 Regular HSPU

L3: Red/Orange, 20″/17″, 50/35, 16  HR Push-ups

L4: Orange/Yellow, 17″/15″, 25/20, 12 Push-ups