Hollow Rocks; Run; Farmers Carry; Lunges; Push ups

Gymnastics Volume Accumulation:
75 Hollow Rocks
*In between sets practice your kip for 5 reps. 

Then:

Teams of 2:
For time:
Row 2k or Run 1 Mile
200 Meter Farmer Carry (70, 53)
100 Walking Lunges
Row 1k or Run 800m
200 Meter Farmer Carry
100 Push-ups
Row 2k or Run 1 Mile
30:00 Cap