Warm up

300m Run
20 Weighted GBs
20 Halos
20 SL RDLs
20 SA Thrusters
300m run
20 Weighted GBs
20 Hollow Rocks
20 Weighted GBs
10 Dead Bugs

“Big Bird”

AMRAP 18:
20 Dumbbell Snatches
15/12 Calorie Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Kilos: 15/10kg

Midline

3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold