Front Squats then HSPUs, SDHP and Pullups followed by Core Work

Every 3 minutes for 12 minutes do

• 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

• 5 x Handstand Pushups
• 5 x Sumo Deadlift Highpull @ 43kg
• 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

• First 30 seconds – 5 x V-Ups
• Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.