A) Back squat:


-20min cap-


B) 3 Rounds for time:

500/380m Row

40m Bear crawl

30 Goblet squats up to – 24kg/16kg

200m Suit case carry

10 Strict ring dips


-If time-


C) 1 Round with no rest between movements:

30 Russian twists

10 Hollow body rocks

20 Weighted sit ups

10 Hollow body rocks

10 Hanging leg raises

10 Hollow body rocks

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