A) At 0:00:

– Row 1000/800m

– 50 RKB swings (53/35)

– 25 pull-ups

*rest until…

At 10:00:

– Run 800m

– 40 alternating DB snatches (50/35)

– 20 toes to bar

*rest until…

At 20:00:

3 rounds for time

– 200m run

– 20 RKB swings

– 10 toes to bar

 

*Perform all sets at 80-90% pace. Stay consistent.
B) Accumulate 2 minutes in an L-sit (3 if you’re a ninja).