3 Rounds
200m Run
Rounds
30 Deadlift
25 Hang Power Clean
20 Shoulder to Overhead
1:00 Rowing for Calories
1:00 Russian KBS
1:00 Knee Push Up
1:00 REST
1:00 Rowing for Calories
1:00 DB Snatch(53/35)
1:00 Hand Release Push Up
1:00 REST
1:00 Rowing for Calories
1:00 KBS(70/44)
1:00 Handstand Push Up
1:00 REST
9 Burpees
6 Hang Power Snatches
12 Jumping Pull Up
12 Lateral Barbell Burpees
9 Power Snatches(95/65)
6 Strict Pull Up
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups
200m Run after each set.
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run