wod

3-3-3-3-3 reps for load

front squat

wod

for time

10 wall walks
800/1000m row
10 wall walks

post workout

4 sets

:20 seated leg raises
– rest :10
:20 hollow hold
– rest :10

wod

6 rounds for time

24 air squats
24 push ups
24 walking lunge steps
400 m run

wod

for time

accumulate 1:00 freestanding handstand hold
100 meter double kb front rack carry 16/24
50 double kb push presses
single kb overhead walking lunge 30.5 m
accumulate 1:00 plank hold

note: use the same load for all kettlebell movements
switch arms as needed on the overhead walking lunge

post workout

tabata hollow rocks