150 for time (if you have 80+ UB) 

100 for time (if you have 30+ UB) 

50 for time (if you have a few UB)



3 Rounds for time

10 Handstand Pushups

15 Sumo Deadlift High Pull (75/45#)

20 Front rack lunges (75/45#)


Cool Down

100 Situps for time



Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.