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WARM UP: 3 rounds
10 KB RDLs
Toy Soldiers down and back
3 Inch Worms
High Knees down and back
10 KB swings
Strength/Technique: Deadlift + Power Clean
15 Min to Build to a heavy for the day.
Drop between the two lifts.
Workout: 12 Min Clock
4 min max pull-ups (T1: Ring Rows/T3: Chest to Bar)
4 Min max push ups (T1: Knee Push Ups/T3: Ring Dips)
4 Min max KB Swings 53/35 (T1: <53/35/T3: 70/53)
*At the start of each 4 min section 15 Burpees(T1: <15 burpees/T3: 20 burpees)
EXTRA:
:40 on/:20 off until 600 double unders or 1200 singles
Row 2000m at moderate pace right into 100 m sprint/100 m chill for 2000 additional m.