MONDAY

Part A

4 Rounds

5 Kipping Swings

5 Empty Barbell Hang Squat Snatches

10 Ring Rows

:30 Second Top of Ring Hold

Part B

Every two Minutes for 10 Minutes

300/250 Meter Row

1 Power Snatch @ 80% of 1RM

Part C

1 Round every 4 Minutes for 24 Minutes

15/12 Cal Assault Bike

12 Toes To bars

9 Power Snatches 75/55

Scaled: Kipping Knee Raises