Pre-Class WU:
Hollow Rock Holds
4 x 30 Seconds
Rest 30 Seconds

In Class WU:
2 Rounds:
15 KB Swings
15 Wall Balls

Part 1:
15mins
Press
3RM
2 x 3 @ 90% of 3RM
(approx 2mins rest between sets at 90%)

Part 2:
Run 400M
21 Handstand Push-ups
21 Deadlifts (205/135)

Run 400M
15 HSPU
15 Deadlifts (225/145)

Run 400M
9 HSPU
9 Deadlifts (245/155)