6 Jan 15 Just a quick 5 rounds.....

21 min to complete

AHAP

3x1 Front Squat

3x1 Push Press

3x1 Thruster 

5RFT

200m run

40 DU (or Double Attempts)

10 KBS 32/24 (Russian)

Cash Out

35 GHD situps

35 hip extensions (make sure you remember the difference between hip and back extensions)