A. 30min AMRAP

– 3min Row/AB @ 80%

– 6 HSPU (fx: 8 Banded Dips, rtg: 3-5 Deficit HSPU)

-15 UB Banded Pullups (rtg: 2-3 Strict rMU)

– 5/side Cossacks Squat (rtg: Hold weight in the front rack)

-40m Farmers Carry – HEAVY

-20m Bear Crawl

B. 2rds:

1min Weighted Plank

1min rest

45sec Weighted Plank

45sec rest

30sec Weighted Plank

30sec Rest

1min Unweighted Plank

2min rest