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For time:
Row 1000 Meters
then complete five rounds of:
5 Power Cleans (135/95 lbs.)
10 Box Jumps (30″/24″);
and finish with an 800 Meter Run

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Three sets of:
Weighted Pull-Ups x 4-6 reps
(If you don’t have weighted pull-ups, work strict pull-ups. If you don’t have strict pull-ups, work negatives – use a box to get your chin over the top of the bar, and then take at least 5-10 seconds to descend to the bottom, then do it again for a total of 5 reps.)
Rest 90 seconds
L-Sit Holds x 30-60 seconds
(If you cannot hold for 30 seconds straight, hold for a total time of 30-60 seconds – rest as needed, but don’t count that time.);
and then,
Four rounds for time of:
Snatch x 3 reps @ 85% of your 1-RM
Pull-Ups x 15 reps
Anchored Sit-Ups x 30 reps

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Three sets of:
Squat x 4-6 reps
(take a few warm-up sets, and then get heavy for three sets – if you get 6 reps, you MUST go up in weight)
Rest 2 minutes
Shoulder Press x 8-10 reps  (strict, no knee-bend, as heavy as you can handle, note any asymmetries in your performance logs)
Rest 2 minutes;
and then,
Three sets for max reps/calories of:
60 second Row for Max Calories
20 second Rest
60 second Burpees
20 second Rest
60 second Push Press (95/65 lbs.)
Rest for 3 minutes and 20 seconds

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Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes;
and then,
Five rounds for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips.
Rest 60 seconds.

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Rest and recovery.

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Teams of 4 complete the following:

For time:

400 wallballs

200 pull-ups

100 ring dips

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