10e/leg Single Leg KB DL (rig assisted)
6 KB Press into Windmill (e/arm)
15sec Chin-up Hold (top position)
40′ Burpee Broad Jump
3 Sets of 4
Standing on 1-2″ deficit, 3sec descent – NOT T&G
Every 5 Minutes x 3 Rounds for Time (Record the time finished each round):
10/8 Calorie Bike | 15/12 Calorie Bike
8 Hang Power Snatch (95/65) | (115/85)
10 Burpee Over Bar | Bar Facing Burpee Over Bar
12 Pull-up | C2B
The remainder of the time left, within the 5 minutes, is your rest.
You want to aim to have around 60-90sec of rest at the end of each round – if not, scale appropriately.