5 rounds:

5 Strict chest to bar pull-ups (add weight if possible)

10 Double or single KB front squats

10 Ab wheel roll outs




Rest 10 minutes after strength work.


Run 1 mile for time

(From gym…Market towards downtown, Right on 10th, Right on princess, turn around at 16th, left on 11th, finish line is telephone pole at back of gym)


6×10 KB swing