A. Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell
B. Five sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Front-Leaning Rest
Rest 75 seconds
A. Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell
B. Five sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds
A. Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep Loading per set (by %):
60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
B. Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep Loading per set (by %):
60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
C. For time:
50/40 Calories of Assault Bike
12 Muscle-Ups
40/30 Calories of Assault Bike
9 Muscle-Ups
30/20 Calories of Assault Bike
6 Muscle-Ups
D. Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
L-Seated Dumbbell Z-Press x 6-8 reps
Rest as needed