Mobilize, then:
Three sets of:
Wall Facing Handstand Walk Away x Max Distance
Rest as needed
B.
Three sets of:
*5 Deadlift With Eccentric Pause + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the knee as you lower the bar. Then deadstop on the ground before performing the next lift. The main priority is perfect position and control.
C.
For time:
30 Calorie Row
20 Burpee Box Jump-Overs
10 Snatches
35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs (Step-Overs Okay)
60+: 115/75 lbs (Step-Overs Okay)
Time cap: 7 minutes
D.
Three sets of:
Dumbbell Deathmarch x 12-15 reps each leg
Rest as needed