3 Rounds: 20 Double Unders (60 singles), 10 Burpees, 10 Sumo Deadlift High Pull (KB or Light Bar)


L-Sit Holds 4x:20

10 min to work Muscle Ups, Handstands or Handstand Walks


15 minutes to establish a 1RM Front Squat or Overhead Squat.

WOD (supposed to be warm...let's hit the greenspace by the river!)

1) 3X200m Run – rest 1:1

2) 3X200m Run – rest 1:1.5

3) 3X200m Run – rest 1:2

*Record exact times for each 200m. Every set should be all-out effort.

Extra Work (optional)

2 min ME Rope Climb

Rest 1 min

2 min ME Calorie Row

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