15 min for quality. 1 min each station:
- Sit-ups.
- Mountain climbers.
- Russian twists (9/6 kgs).
- Superman (left).
- V-ups.
- Back Hollow rocks.
- Bicycles.
- Superman (right).
- Toe touches "V".
- Back GHD.
- V-hold (9/6 kgs).
- Lateral plank crunch left.
- Strict toes to bar (rings).
- Lateral plank crunch right.
- Hollow rocks.

Swim for 45 min (pk)

7x rolli, 7x tempaus, 7x pun, 7x, tempaus, pun, tempaus, rolli, 12 min amrap

10RFQ
10 Handstand Walk
10 Banded Reverse Fly

BARBARA
5 rounds
20 pull up
30 push up
40 sit up
50 squat
every rounds 3' rest

For time:
100 wall-balls, 20/14-lb. ball
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
75 box jumps, 24/20 inch box
Row 1000 metres
100 wall-balls, 20/14-lb. ball

Work in teams of two. Partition the work as needed.

10 Rounds :
► 15 sec. Deadlift
► 45 sec. Rest.

10 Min AMRAP;
32 DU's
16 Sit Ups
8 STOH 60/40kg

Maximum reps of:
Push press

Post total reps for both rounds. Record load used in comments.

Suggested load: 10 rep max