A. 6x30 sec Arch to hollow roll


B. 4x30 sec Bar hanging hollow hold


C. 3 rounds not for time:

20 Russia twists with plate

max Plank hold in the rings


D. In teams of 2/3 perform the following against time:

100 SU's / 50 DU's (per person, all work at the same time)

8/12 Gym lenghts of Buddy carry (3 per person)

4/6 Gym lenghts of Wheel barrow walk (2 per person)

1000/1500 m Row (as team, one person works at the time)