Do one set to max on each movement.  Go until you can’t go anymore!

  1. Pull ups (regular, band, static hold or ring rows)
  2. Double kettlebell front squat
  3. Old school sit ups(2 minute max)
  4. 250 meter row
  5. Snatch L/R (1 switch)
  6. Push ups
  7. One kettlebell push press L/R (1 switch)
  • Rest as need between movemments
  • Do a 2 round warm-up prior to start.

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