Warm Up

400 m Run / 500 m Row

10 Dips

10 Pull Ups

100 Singles

20 Hollow Rocks

20 Sit Ups



Back Squats

4 EMOM x 10

Increase weight as you progress



2 Rounds


200 m Run

Max OHS (135/95)

Rest 1 Min


200 m Run

Max Wall Balls (20/14)

Rest 1 Min


200 m Run

Max Handstand Push Ups

Rest 1 Min      

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