3 rounds not for time of:
1 min of jogging, biking or rowing (increase pace each round)
8-10 stiff-legged deadlifts, empty/light barbell
8-10 bent over rows, empty/light barbell
6-8 hip & back extensions
2 Turkish get-ups, right arm – you choose load
2 Turkish get-ups, left arm – you choose load
Take 10 minutes to work up to a heavy 7 deadlift.
4 rounds for time of:
Dumbbell Farmers Carry, 50/35 lbs, 100 m
14 Strict Handstand Push-ups
7 Deadlifts, 70% 1RM
Super Fitness Robot time / rounds:
10:00 or less.
More Likely time / rounds:
(consider scaling if this seems unrealistic)
15:00 or less.