10min 85% effort

– Row 200m

– 8 ring dips

– 8 squat jump touch about 6″ above reach

rest 4 min

8min 85% effort

– Run 200m

– 5 clean and jerks (115/75, 95/65, 75/45)

– 10 HR pushups

rest 4 min

8min 85% effort

– 30 DU

– 7 burpees

– 10 walk lunges