Sumo Deadlift
Find a weight option that is medium-heavy. Something that you can do 9 reps unbroken, but definitely feel a challenge.

💪/🤰 only go as low as feels comfortable (knee level) instead of the ground.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack.

Handstand Push-ups on Box
Pick an option that allows you to do at least 8 without stopping. These should feel challenging, but should still be doable enough with minimal rest between sets.

Options: perform on toes --> perform on knees --> adjust height of box/surface --> sub toPike Handstand Push-ups.
💪 perform a Pike Handstand Hold for 15-sec., with legs elevated or on the ground.
🤰 perform Seated Press, 10-15 reps.
🔥 HSPU against a wall.
Equipment: chair, stool, coach, etc.

Straight-leg Sit-ups
Pick an option where you can do all the reps without stopping. Unless you have to stop because you can't breathe, in which case stop and catch your breathe.

💪 reduce to 15 reps --> anchor your feet so you can use the legs to help sit up.
🤰 perform Lying Leg Lifts or Standing Single-leg Lift, total reps.

Run
The pace on the run should feel slightly uncomfortable.

Options: adjust distance to 200-m roughly 2-min.
Inside Version: perform 2-min. AMRAP Lateral Hot Feet → 2-min Double-unders → 2-min Single-Unders.
🤰perform 2-min. AMRAP Lateral Hot Feet

Optional Rest
Add in 1-min. rest between rounds.

✅ Object(s) for Sumo Deadlifts.

✅ Object to use for Handstand Push-up.

✅ Mapped out 400m route or optional jump rope instead.

⏱ Clock set to 22-min timer. Record number of rounds.