7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups
♀ 65-lb barbell
♂ 95-lb barbell
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Stimulus and Strategy:
Today's workout is a triplet of light weightlifting and high-skill gymnastics. Each round calls for 7 reps of each movement, which may look like low volume, but don't let it fool you — the reps add up. Emphasize bracing tight through the midsection and maintaining correct timing between hip extension and arm action on all three movements today. Plan to perform the barbell movements unbroken for most, if not all, rounds. The handstand push-ups can be strict or kipping and should be unbroken early on, taking no longer than 1 minute.
Intermediate option / 7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 pike push-ups
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option / 5 rounds for time of:
5 thrusters
5 sumo deadlift high pulls
5 push-ups
♀ 35-lb barbell
♂ 45-lb barbell.