- Five Rounds for quality
- 20s of strict toes to ring
- Rest 20s
- 20s of hands-to-wall plank
- Rest 20s
- 20s of GHD sit-up
- Rest 20s
- On a 12-minutes clock:
- From 0 to 9:
- Two rounds for reps of:
- – 90s rower for calories
- – 90s ground to overhead
- (♀30 kg, ♀43 kg barbell)
- – 90s burpees over the bar
- In the three remaining minutes:
- Max distance handstand walk
- (perform 10 squats every time
- You stop)
- Score is total reps +
- meters walked
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