4 rounds of

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Score is total reps

♀ 38 kg barbell, 15 kg dumbbells, 20-inch box
♂ 61kg barbell, 22.5 kg dumbbells, 20-inch box

Goal & Intensity
-Maximize work output in short intervals while staying consistent across all 4 rounds.
-Each minute is hard work followed by controlled recovery
-this is about repeatable intensity, not redlining early.
-Choose a pace you can hold for all rounds; smooth transitions matter as much as speed.
-Clean movement under fatigue and steady breathing throughout.
RPE: 8.5–9 — hard, competitive effort.