Strength
Rotating every 1:30 for 9 intervals (3 rounds through):
1- Rope Pull-Ups x 8 (4 with right hand on top, 4 with left hand on top) OR 1 Min. of Rope Get-Ups*
2- 30 Hollow Rocks or 45 sec. Hollow Hold
3- 160 ft. (4 lengths) Suitcase + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 80 ft.)
WOD
“Simple Pleasures”
5 Rounds for Time (12′ CAP):
20 American KB Swings (53/35)
10 Push-Ups