A. Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B. 10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run
A. Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
B. 10 Renegade Rows
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B. Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat
C. Every 5 minutes for 20 minutes:
25 Kettlebell Walking Lunges with Farmers Carry (24/16 kg)
20/15 Calorie Assault Bike
10 Strict Chest-to-Bar Pull-Ups