warm up
3x
row 500 m
15 ab mat sit ups
5 ghr
5 strict ring pull-ups
A. Class
B.
5 min AMRAP
45 GHD SU
25 KB Swings 70/53
Max Calorie Row
rest 3 min
5 min AMRAP
35 GHD SU
35 KB Swings 70/53
Max Calorie Row
rest 3 min
5 min AMRAP
25 GHD SU
45 KB Swings 70/53
Max Calorie Row
C. 100 hip ext 45/35 (Barbell behind the next)
Accessories of your choosing.