Every 6 minutes, for 24 minutes (5 sets) for times of:
– 10 Alternating Single-Arm DB Snatch (50-75/20-45)
– 8-12 Pull-Ups (UB if possible)
– 400 m run
OR every 8 min for 32 min (4 sets)
OF every 10 min for 30 min (3 sets)
+
3 sets not for time of:
– Single arm dumbbell row x 8/arm @ 2111
– R30S
– Hollow Hold x 30-45 seconds
– R30S