42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.

Row 5,ooo Meters

or Run 3.1 miles

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

5 rounds for time:

Bike 15 calories
15 front squats

10-minute AMRAP

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks

10 front squats

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 weighted box step-ups

5 rounds for time:

Run 400 meters

8 squat snatches