For Time
30/24 Calorie Row
30 Overhead Squats 95/65
30 Handstand Push Ups
30/20 Calorie Bike
30 Hang Squat Cleans 95/65
30 Chest to Bar Pull Ups
30 Burpees
30 Thrusters 95/65
30 Pistols*

Performance: Jumping Lunges in place of Pistols, Push-ups for hspu

Fitness: 75/55, pull-ups

Time domain is 18-24 min.
Shoot for all barbell movements should be done in 3 sets and all gymnastics in 5 sets.
4 Rounds:
Hollow Body Hold
:40 Work
1:20 Rest

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