Midline & Romwod

3 Laps with unstable bar overhead

3 Rounds
10 Banded Hip Ext
1 Minute Banded Plank

3 Rounds
10 Arch to Hollow
1 Minute Front Rack Hold

80 pull-ups
Every time you break, perform 5 over/unders
40 chest to bar pull-ups
Every time you break, perform 5 over/unders
20 strict pull-ups
Every time you break, perform 5 over/unders

10-9-8-7-6-5-4-3-2-1
squat snatches 155/105
strict hand stand push-ups
parallel ring rows

Part 1:
bench press
3 x 8 reps

Part 2:
10 DB thrusters 50/35
20 lateral box jump overs 24/20
30 DB thrusters
60 double unders

3 Rounds
12 Toes to bar
9 Burpee box jumps 20
6 Bar muscle-ups

Midline & Romwod

Reverse Tabata L Sit

5 Rounds
8-12 Back ext KB Row
10 Ab Wheel with 3 Second Pause

Part 1:
Pause back squat
3-3-3-3-3

Part 2:
Max set back squats @ BW

5 Rounds
200m Plate run 25/15
25 double unders
Max Set push press 95/65

Part 1: Power Snatch
1-1-1

Part 2: On the Minute
1 Power Snatch

Midline & Romwod

3 Rounds
10 Hip & Back Ext
20 GHD Sit-ups

Accumulate 2 Minutes in L-Hang

Max Back Rack Hold at 100-110% 1RM

35 Front Squats 185/135
Row 1000m

3 Rounds

15 Deadlifts 275/185
18 Ring Dips
21 Box Jumps 24/20
Rest 1 minute

24 Minute AMRAP

400m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (95/65lbs)

1-2-3-2-1 Minute
Row
Double-under
Wall Ball 20/14

Midline & Romwod

Banded March 5 Minutes
Banded DB Complex

Tabata L-sit

2 Minute Chinese Plank

3 Rounds
Run 200m
With what time is remaining of 2 minutes, perform AMRAP GHD sit-ups.
Rest 1 Minute

3 Rounds
Run 400m
With what time is remaining of 4 minutes, perform AMRAP Slamballs.
Rest 1 Minute

Split Squat
5-3-3-1-1-1

Midline & Romwod

3 Rounds
10 Ab Wheel Roll-outs
10 Hollow to Superman

3 Rounds
10-25 GHD Sit-ups
15-25 GHD Hip Ext

5 Rounds

25 Back Squat 115/75
100m Barbell Walk (on back)

* Each round is performed unbroken.

6-5-4-3-2-1
Hang Power Snatches 135/85
Chest to Bar Pull-ups
6-5-4-3-2-1
Front Squats 155/115
Toes to Bar
6-5-4-3-2-1
Deadlifts 225/155
Handstand Push-ups

1 Mile Run