Midline
4 Rounds:
:20s Max Ring L-Sit Flutter Kicks (4-Count)
:20 s rest Rest
… Directly into:
1 Set of 50: GHD Sit-Ups/ abmat

Strength

Emom 8 min
1 clean high pull
Pausing power clean
1 pausing squat clean

WOD

“Wave Runner”
On the 5:00 x 6 Rounds:
500m/400m Bike
350m/300m Row
200m Run