For time:
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Deadlifts (weight 1)
30 Assault Bike Calories
20 Jumping Pull-ups
20 Power Cleans (weight 2)
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Power Snatches (weight 3)
25 MIN CAP
Weight 1: Heaviest
Weight 2: Lighter
Weight 3: Lighter
POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs