A) Back squat:

5/3/4//2/3/1

-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