WoD - Open Gym (GF Pub Hol)

5 Rounds NOT For Time::

3 Dumbbell Turkish Get Ups (15 / 10 kg. 3 e/arm)

3 Dumbbell "Man-Makers" (15's / 10's kg)

10 GHD Sit Ups

10 Strict Ring Rows

10 GHD Hip Extensions

15 Calories, Assault Bike.

Move with purpose between movements. Rest as needed between rounds.
Todays "man-maker" subtract the push up out. 1 Rep will be: (plank pos), L-arm row, R-arm row, jump feet in, Squat clean thruster.
On the Ring Rows try for feet elevated. Maintain high standards in the move.
Don't time yourself. Instead focus on the absolute best quality of movement.

Post how you went to Beyond The Whiteboard.