For time,
1,600-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
For time,
1,600-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back