Dynamic :

1 minute sets of :
A) Hand release pushups
B) Rowing
C) KB Swings
D) 200 Meter Run

Hang Power Clean (Build to heavy single in 11 minutes)

12 Minute EMOM alternate between :
A) Deadlifts x 5 unbroken reps
B) Handstand Pushups 2-8 reps

DL @ 60-75% of 1rm
HSPU - progression of your choice.

Team Max Calorie Row in 10 Minutes

Each partner rows until reaching 15 calories, then switch. Accumulate most calories as possible as team in 10 minutes.

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