4 Rounds:

A1) Hanging Tuck/L-sit x :30

A2) DB Push Press x 8

B1) Cossack Squat x 8e

B2) Ab Rollouts x 10



18 Minutes, for quality:

4 Lengths Farmers Carry

200m Row

3-6 Strict Chin-Ups

Choose a load for the carry that is challenging but unbroken, then recover on the row. Use assistance or add weight on the Chins as needed.