– MIDLINE –
Core
30-20-10 of:

Plate Weighted Sit-ups @ tough weight
Russian KB Swings @ heavy
Flutter Kicks *1,1,2,2 count

*10:00 min to complete.
– HYROX x DTSC –
“thousand meter repeats”
4 Rounds For Time:

1,000m of "X" 
150' Farmer Carry @ 2 x 70s/53s
100' Sled Push @ 3 x 45s
50' Burpee Broad Jump 

*TC: 30:00 

*Round 1 = Run
*Round 2 = Ski Erg
*Round 3 = Run
*Round 4 = Row Erg