Midline work

3 rounds not for time

30 sec paralette L-sit or hollow hold

10 toes to bar / weighted sit-ups

10 bar rollouts

Conditioning

for time 20 min cap

25 shoulders to overhead

25 toes to bar

25 box jump overs

200 run

20 back squats

20 chest to bar /pull-ups/ring rows

20 box jump overs

400 run

15 thrusters

15 handstand push-ups strict or kipping (scaled hr push-ups)

15 box jump overs

800 run