2:00 / 1:00 / 0:30 each @ increasing pace
1) Bike
2) Row
+
Build to workout weight for thrusters and DB devils press
* between sets: few sets of box jump overs and Bar muscle-up drills:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ workout weight
200m Row
3 Bar muscle-ups
4 Thrusters
400m Bike
3 DB Devil’s presses
4 Box jump overs