STRENGTH/GYMNASTICS:
5 Rds
30m farmers carry (53lb)
30 handstand shoulder taps
*rest approx. 1 minute between rounds

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

CONDITIONING:
For time:
30 Power Clean (135/95)
500m Row
6min time cap.

Scale weight and/or distance to stay under the cap.
This is a mean sprint-- don't pace it. Come out of the gate hot and hang on.

Notes: Used 95lb barbell. Time was 3:51 -- this included tranisition to and warm-up of rower. Finished barbell in two sets -- 17&13 -- and row was approximately 2:00 for the 500m.