A) Every 6 minutes, for 24-30 minutes (4-5 sets):
– Row 500/400m
– 6 Power cleans @ 70%
– 10 pull-ups

*Advanced athletes perform CTB pull-ups

B) 3 sets not for time:
– 30-60 sec L-sit (accumulated)
– rest as needed
– 8-10 BB good mornings @ 30X1
– rest as needed

*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.