A.3 rounds for time
row 200 meters
10 goblet squats @ 55/35
run 200 meters
10/6 pull-ups
B.accumulate 2:00 in straddle PNF
C.hamstring PNF X 60 seconds each
Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B.1-3 strict or minimal kip MUs X 4; rest 90 seconds
C.barbell bent over row @ X020 X 3-5 X 3; rest 90 seconds
D.run 30 seconds X 6; rest 30 seconds
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