3 rounds
- 12 goblet cossack squats
- 6 duel dumbbell elevated forward+backward lunges 1:1
- 3 man makers (burpee, row, clean, press)
- 600m row
- 12 kb swings
- 6 thrusters
- 3 pull ups
- 300m row
- rest 2 min
ISO sets 10 reps= GHD sit ups, medal sit ups, hollow rocks