Total 105 min

2 sets of:
10 wall ball, 10 lunges, 10 abs, 10 backs

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
62.5 kg

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Result: 4.18
Avg/max HR 178/186

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg
Result: 5.53
Avg/max HR 180/188

E.
1000 m row