Part 1:
For Time:
30 Clean & Jerks (135/95)
Run 1 mi
10 Rope Climbs*
*Sub: 30 Ring Rows / 30 Knee to Chest

20 min time cap

Part 2:
Midline:
Every 90sec, 4 rounds:
-6 Around the world with plate above head (25/15) (3ea)
-20 Russian Twists and then hold the Hollow Rock position for 20-30sec

*Goal is to maximize the amount of time spent in the hollow rock position.