Midline
Not For Time:
1:00 GHD Static Hold (Belly Up)
15 Strict Toes to Bar
:45 GHD Static Hold (Belly Up)
12 Strict Toes to Bar
:30 GHD Static Hold (Belly Up)
9 Strict Toes to Bar

4 sets of 3 push presses @85%

4x4 back squat @82%

4 sets of 2 no feet snatch @50-70%

3 sets of 4 drop snatches

3 sets of 6 Hang snatch pull @80%

3x
40m yoke carry @200kg
15 box jumps 24inch
9 kipping parallet HSPU
- 2:00 rest

4 sets of 10 push presses

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(25)
Complete 5 rounds-rest two minutes after each round. Record the slowest round.
30 kettlebell swings
30 sit ups
30 jump rope/hvy rope/double unders

Finisher
50 russian twist
1:00 hamstring stretch

Every 5:00 for 5 rounds
400m run
10 thrusters 95/65
10 lateral bar burpees

*rest remainder of 5 min
* scale for run would be 500m row
*pick a thruster weight to do all reps unbroken
*score is how much remaining time you had combined over the 5 rounds. For example if you finished in 4:30 your score for that round would be 0:30.