4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
As many rounds as possible in 12 minutes:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 60-lb. dumbbell
Women: 40-lb. dumbbell
48 GHD situps
24 pullups
12 hang squat cleans, 40 lb dumbbells
36 GHD situps
18 pullups
....continued
For time:
100 Pullups
80 GHD Situps
60 Alternating one-legged squats (pistols)
40 Calorie row
20 Push press, 50 lb dumbells