Mobilize, then:
A.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Row or BikeErg
8 Knees-to-Elbows
12 Handstand Push-Ups* (55+: 10 reps)
*if you can do these unbroken then try adding a slight deficit
If you don’t have Handstand Push-Ups then substitute with 12/10 Push-Press (35-54: 95/65; 55+: 65/45 lbs)
B.
Every minute on the minute for 4 minutes (4 sets):
20 Double-Unders (55+: 10 Double-Unders)
4 Power Cleans @ 55% of 1-RM Clean
Rest until the clock reaches 5 minutes and then. . .
Every 90 seconds, for 6 minutes (4 sets) of:
30 Double Unders (55+: 20 Double-Unders)
3 Power Cleans @ 70% of 1-RM Clean
Rest until the clock reaches 12 minutes and then. . .
Every 2 minutes for 8 minutes (4 sets) of:
40 Double Unders (55+: 30 Double-Unders)
2 Power Cleans @ 80% oF 1-RM Clean
**If you are not proficient with double-unders then do the following:
Single-Unders x double the reps
C.
Every 90 seconds, for 27 minutes (3 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Barbell or Dumbbell Hip Thrusts x 16-20 reps @ 1011
Station 3 – Barbell or Ab-Wheel Roll-Outs x 15 reps
Station 4 – Dumbbell Thrusters x 20 reps (35-54: 50/35 lbs; 55+: 35/20 lbs)
Station 5 – Banded Overhead Triceps Extensions x 30 reps @ 10X0
Station 6 – Elbow Plank Hold x 60 seconds