600m Run

40/32 Cal Row

500ft Farmer Carry 106/70

40 GHD Sit Ups

600m Run

15min Cap

Accessory

3 Rounds

Every 8 Min

30 Sec L-Sit

25 Back Extensions

200ft 1 Arm Farmer Carry (100ft each arm)

100m Sled Pull  (fast and light)

Max Reps Handstand Push Ups (Strict DB Press)

Max Reps Ring Rows