5.11.24 WOD

3 Rounds:
20 Mountain Climbers
5 Cat Cows
10 Plank position Shoulder Taps
5 Air Squats

Then…

3 Rounds
100m Run
10 Banded Chest Pulls
10 Banded Pull Throughs
10 Hollow Rocks

Then..

12:00 window to complete

3 Super sets:
5-7 Strict Pull-ups
8-10 Pendlay rows

2 sets:
8/8 KB Suitcase side crunch
12 Russian twist W/plate or KB
20 Banded Crunches

Then….

Every 6:00 x 3 Sets:

24 Russian KB Swings
200m Run
16 Goblet Squats
12 Toes to Bar/ v-ups

AMRAP Cal Row in the remaining 6:00 window