WOD:

3 Rounds (18 Min Cap)

50′ or 16 Front Rack DB Walking Lunge 50/35s

15 Ab Mat Sit Ups (Rx+GHD Sit Ups)

75 Double Unders (125 Singles) 15/11 Cal Ski

15 Ab Mat Sit Ups (Rx+GHD Sit Ups)

50′ or 16 Front Rack DB Walking Lunge

2:00 Rest

STRENGTH:

#Front Rack Reverse Lunge

Every 2:30 for 15:00

10 Reps (5/leg)

FINISHER:

4x AMRAP 3 / 1:00 Rest

500/450m Row

Max Distance HS Walk, Bear Crawl, or Handstand Hold against Wall

*Competitor – 6x AMRAP 3 / 1:00 Rest