Total 90min
A.
2 rounds: 200m row, 10 T2B, 10 wallball, 1 rope climb
A.
Two sets of:
Accumulate 60 seconds in an L-Sit
Accumulate 60 seconds in a Handstand Hold
(Choices in order of preference – Freestanding, Nose-to-Wall, Heels to Wall) > Heels to wall
Accumulate 60 seconds Front Leaning Rest on Rings
(the top of the push-up position with rings 1″ off the ground)
B.
Every minute, on the minute, for 10 minutes:
Clean & Jerk x 1.1.1 @ 75-80%
(rest 10 seconds between singles)
Skaalattu 1.1., 2 singles
C.
EMOM for 30min, 30 sec work, 30 sec rest (not Invictus):
1. 3-5 Regular dip
2. 5 Strict pull up / chin up
3. 5 Thruster 35kg
D.
1000m row