Warm-up:
3 Sets:
5 Pullups
10 Pushups
15 Hollow Rocks
Strength:
AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation
WOD:
For Time:
100 Pullups
100 Pushups
100 Sit-Ups
100 Squats
Athlete must complete the full 100 repetitions of each exercise before moving onto the next one.
TIMECAP: 30:00
Extra Work:
@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00