Something to start your day with in less than hour

5 min row
5 min amrap 20 cossacks + 10 w stick pass
5 min bike
5 min front squat 5x5
5 min jump rope practice
5 min db snatches 5x10 every minute
5 min ski

30s hollow hold
20s Hollow rocks
20 ankle taps

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