Warm up

300m run
20 Weighted GBs
20 Hollow rocks
20 SA Swings
20 Kipping Swings
300m run
20 Weighted GBs
20 Hollow rocks
20 Banded Presses
20 Weighted GBs

STRICT PRESS

5 Sets of 3
Scoring: Load

“SWOLE CYCLE”

8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Bike Calories
Strict Handstand Push-ups
Bike Calories

Scoring: Reps

MIDLINE

3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups
Scoring: Checkbox