Warm Up:

400 m Run / 500 m Row

10 Air Squats

10 Hollow Rocks

10 GHD Sit Ups

10 Pull Ups

2 Wall Walks



Back Squat

3 x 5

(40%, 50%, 60%)



For Time

250 m Row

30 Burpees

20 Sit Ups

10 OHS (95/65)

250 m Row

30 KBS

20 Push Ups

10 Thrusters (95/65)

250 m Row

30 Burpees

20 Goblet Squats (53/35)

10 Squat Snatches (95/65)

250 m Row  



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