Weighted pull-up  8-5-3-3-3

3 Super sets:  work/rest  1/1

• Hollow rock 15-25 reps
• Handstand hold 30 sec.

in hollow rock use challenging variation

Handstand free standing, partner assisted , wall lateral assisted etc..

3 rounds every 3,5 minute:

• 15/12 cal Assault bike
• 10 burpee to plate
• 8 Kettlebell american swing (32/24 kg)

GO FAST !

Scale that you can go first rounds under 90 sec.

ROOKIE WOD KLO 18

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