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Warm up

3 minute row


3 rounds

10 second front squat hold

10 second overhead press hold

10 second hang top position of pull up

10 second active hang


3 rounds

5 thrusters

5 pull ups


Complete for time

1000 m row

50 thrusters 45/33

30 pull ups


Barbell thrusters with db thrusters or push presses

Pull ups with jumping pull ups

Cool down

3-5 minute row or bike at an easy pace


3 rounds

12-15 db curls

30 second hollow hold

30 second handstand hold

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