A.
Every 30 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Supine Snap Pull Swings x 4 reps
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
Supine Snap Pull Swing x 5 reps + Muscle-Up x 1
Followed by. . .
One set of:
Reverse Snow Angels x 30 reps @ 1010
B.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
C.
As many rounds and reps as possible in 6 minutes:
Power Cleans x 5 reps 185/113
Run 100 Meters (Dn/back 5 lines twice)
Rope Climb x 2 reps
Run 100 Meters