Power Clean 3-3-3-3-3

then:-

Tabata of Pull Ups, Push Ups & Sit Ups.
*These are 24 rounds of 20 seconds work and 10 seconds rest where the first 8 rounds are pull ups, the next 8 rounds are push ups and the final 8 rounds are sit ups.
Beginner: Scale movements as necessary.

Result:- 47.5/50/52.5/55/60 Power Clean ; (21, 56, 55) =132 (PULL+O)

800m Run
10 Handstand Push-ups (scaled knees on the box)
400m Run
15 Handstand Push-ups
200m Run
20 Handstand Push-ups.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

Tabata Squats - 14
Rest 1 minute
Tabata Pull-up - 5, using blue (small) band
Rest 1 minute
Tabata Push-up - 8
Rest 1 minute
Tabata Sit-up - 11
Rest 1 minute
Tabata Row - 4

EK's Total: 42

155 x 5
180 x 3
200 x 1+

170 x 5
190 x3
215 x 1+

3 sets of 10 reps Unbroken

High Hanging Cleans

last set 8 then 2

3 sets of 10 reps Unbroken

High Hanging Cleans

14:41

5 HSPU
10 Pistols
15 Pull-Ups

TC: 20 min

Bear Complex - 20kg

OH Squat:
- 30kg x 10
- 40kg x 10 x 3

Squat Snatch:
- 30kg x 10
- 40kg x 4 x 2

Barbell Upright Row:
- 40kg x 5

Hang Clean:
- 40kg x 10

1hr of Pilates