M/E Back Squat Chains & KB's & Strict M/U, Complete 3 Rounds 4 Unbroken Deadlifts@80%1RM, Max Strict HSPU, For Time 3 Rounds, 15 SDHP AHAP, 15 Russian KB Swings, 15 Weighted Abmat Situps

Beginner

Shoulder Strength & Stability & Glute Activation

(A) Back Squat-Work to the limitations of your movement & Practice Double Unders

(B) Individually complete-3 Rounds 4 Deadliftts@80% 1RM, 15 Russian KB Swings AHAP, 2min Max Rep Double Unders

Intermediate 

Shoulder Strength & Stability & Glute Activation

(A) M/E Back Squat 

(B) Individually complete-3 Rounds 4 Deadliftts@80% 1RM, 15 Russian KB Swings AHAP, Max Unbroken Double Unders (3 attempts But score your best set)  

or

(B) In teams of 2 for time-3 Rounds Athlete A 4 Deadliftts@80% 1RM, 15 Russian KB Swings AHAP Athlete B  Max Unbroken Double Unders (As many attempts whilst Athlete A is working But score your best set)

Advanced

Shoulder Strength & Stability & Glute Activation 

(A) M/E Back Squat with 2 x 24/16KB and 6KG swinging chains Max Strict M/U 

(B)  Individually complete-3 Rounds 4 Unbroken Conventional Deadlifts@80% 1RM, Max Strict HSPU

(C) Individually for time-3 Rounds-15 SDHP AHAP, 15 Russian KB Swing AHAP, 15 Weighted Abmat Situps AHAP

Coaches Tips-(A) CFS Rules Apply & 3 Best sets M/U (B) If you are unable to hold a strong back position on the deads scale as needed. Strict HSPU inside the box (C)