THE MIDDLE and the END

from insular gym

THE MIDDLE
max rounds in 12 minutes
ring pushups x 8
full situps x 16
95lb sumo deadlift high pull x 10

***The standard for the sit-up is feet non-anchored, back of the hands touch the ground above your head on the bottom, and hands touch your feet at the top. Abmat/Anchoring optional.

--------rest 3 min--------

THE END
4 RFT
Run 400m
50 DU*

*Penalty of 1 GTO @ 155 per every missed DU
All GTO done at end of workout while clock is still running.