400m run

Kettlebell Swings,

Pull-ups

Double-unders

Power Snatch

Front Squat

Row, Calories

Ring Dips, strict

Bench Press

3 rounds for time of:

1,000-m row

15 Snatches

♀ 95 lb. ♂ 135 lb.

4 Rounds

10 Box Jumps

20 Burpees Sets ( 10 Reverse, 10 Standard )

30 Squats

40 double-unders

Rest 2 minutes

Overhead squat 5-3-3-1-1-1 reps

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 95 lb. ♂ 135 lb.