0:00 - 30:00
A)
50,40,30,20,10 x cal row
27,21,15,9,6 x bar facing burpees
27 power snatches (75,55)
21 power snatches (95,65)
15 power snatches (115,75)
9 power snatches (135,95)
Max power snatches (155,105)
-if there is more then 10 of them stagger their start
37:00 - (not for time but quality)
5 x 5/3 muscle ups
With
5 x 12 barbell thrusters (95,65) (unbroken)
And
5 x 10 strict reverse grip pull ups
Optional Accessories
1)
50 x double unders
With
1 x leg less rope climbs
2)
5 x 30 back extensions
With
5 x 10 one arm land mine rows each side