Two sets of:
Side Plank Hold x 30 seconds per side
Air Squats x 15 reps
Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself. Sit back and, keeping your palms on the floor, feel a stretch in your wrists)
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
B.
Every minute, on the minute, for 6 minutes:
Power Clean + Power Jerk
Sets 1-2: 65%
Sets 3-4: 70%
Sets 5-6: 75%
Rest 2 minutes, and then …
Every :90 sec for 4:30 minutes, complete:
Power Clean + Power Jerk @ 80-85%
C.
Three sets for times of:
400 Meter Run or 500 Meter Row
16 Burpees to Rings 6″ Above Standing Reach
8 Ring Muscle-Ups*
30/20 Calorie Assault Bike
Rest 4 minutes
*scale to bar or c2b pull-ups