5 Rounds For Time: (30min cap)
21 Calorie Row/Bike or 300m Run
15 Pull-ups RX+ Chest to Bar MRX Ring Rows
9 Deadlifts 275/175 RX+315/205 MRX 205/125
Rest 1min After Each Round
6min EMOM Challenge:
Min 1 = Bar Hang
Min 2 = Iron Chair Hold on Wall
Min 3 = Hollow Hold
Min 4 = High Plank Hold
Min 5 = Wallball DeadBug Hold (hold 1WB hands+ft)
Min 6 = Low Plank Hold
*must go straight from hold to next in order*
CFHSV RUNNING & ENDURANCE WOD:
For Time:
200m run, rest 30 seconds
400m run, rest 1 minute
600m run, rest 1:30
800m run
100 air squats
800m run, rest 2 minutes
600m run, rest 1:30
400m run, rest 1 minute
200m run
