3 sets: not for time

200m row

10 hip extensions

10 GHD sit ups



For time:

complete the following

15 muscle ups

20 pistols

30 KB swings (70/55)

40 bounding box jumps

(you may partition the reps how ever you like)



For time:

7 rounds

10 toes to bar

20 box jumps (24″20″)

(bounding box jumps)


rest 6 minutes


For times:

1000m row

3 minute rest

750m row

2 minute rest

500m row