A. accumulate 60 seconds in dead hang on bar
B1. ring FLR X 30 seconds X 3; rest 60 seconds
B2. TTB X 1010 X 8-10 X 3; rest 90 seconds
C. row and/or AD 12 seconds all out (5 second roll in) X 6; rest 2:00 (accumulate 20 seconds in hollow plank during each rest period)
Performance
A. for time
200 meter farmer’s carry @ 55/35
100 double unders
40 ring push-ups
30 cals rowing
20 wall walks
10 strict CTB pull-ups
B. 35 seconds in cossack stretch X 2; rest as needed
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