For completion as warm-up: 5 wall walks :30 hollow rock 200m run or 250m row or .3 mile Assault Bike :30 hollow rock :30 handstand hold Every :90 for 15:00 (5 sets of each): 1st: 5-4-3-2-1 snatch-grip deadlifts, 31X1 2nd: 30m/side 1-arm DB/KB overhead carry, tough w/no breaks + 15-12-9-6-3 @ 90% effort w/10:00 cap

For completion as warm-up: 15 bear crawl 15m walking lunges :30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout) 15 bear crawl 15m walking lunges 400m run or 500m row or .5 mile Assault Bike Every :90 for 12:00 (4 sets of each): 1st: 12 alternating reverse