4 rounds for increasing load:
-10 Power Cleans
-10m Front Rack Carry
-10 Shoulder to Overhead
-10m Front Rack Carry
-10 Alt Front Rack Lunges
-10m Front Rack Carry
-10 Front Squats
-Rest 3 min between rounds.
Everything is completed as Double KBs/DBs
Get as heavy as you can without breaking up the sets into less than ten reps.
then
50-40-30-20-10 reps for time of:
-Double-Unders
-Sit-ups *
Situp substitutions include, hollow rocks, V-up, GHD sit up, and knee raises