Total 105 min

Skillwork: 10 min of HS/HSW practice

3 sets of: 300 m row, 4 squat cleans, 5 push ups
Squat cleans 4x25, 4x30 35 40 45 50

A.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters > 300 m
Run 400 Meters > 300 m
6 Squat Cleans (225/155 lbs) = 70 kg > 52.5 kg
6 Muscle-Ups > 8 ring dips

Results: 7.07, 7.11, 7.03, 7.17, 6.40
Avg/max HR 162/186

B.
Three sets of: > 2 sets
60 seconds of L-Seated Legless Rope Climbs > rope climbs x 3 reps
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013 5kg x 8, 8, 8
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011 25 lbs x 10, 10, 10
Rest as needed