A.
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

  • 185#  / 3 @ 15#
  • 195#  / 3 @ 25#
  • 195#  / 3 @ 25#
  • 195#  / 3 @ 25#

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

  • 53 cals airdyne
  • 20 bbj
  • 42 cals rower
  • 45 kbs

+

4 sets 15 ghd situps, rest 1 min bt sets

  • complete
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