5 Rounds:
In 90 Sec:
- 5 Deadlifts, 75% 1RM
- 10 GHD Sit-ups
- max rep Box Jumps
Rest 1:30
In 90 sec:
- 5 Front Squats, 75% 1RM
- 10 Ring Dips
- max rep Bike Calories
Rest 1:30
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Open Gym Conditioning
Each for time:
Row 500 m
Row 400 m
Row 300 m
Row 200 m
Row 100 m
Row 200 m
Row 300 m
Row 400 m
Row 500 m
Rest 30 secs between efforts.
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![](https://static.wixstatic.com/media/55e902_b1c18a6e9bc14b4facd41d009cde0360~mv2.png/v1/fill/w_49,h_28,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/55e902_b1c18a6e9bc14b4facd41d009cde0360~mv2.png)