A: (1)
3 sets, of:
Row x 150/100 m
Alternating toe touche walk 5 + 5 m
Burpees x 7 reps

B: (G, PULL)
4 sets, of:
Legless Ropeclimbe (pull to standing) x 2 reps

3 sets, of:
False Grip Ring Rows x 6-8 reps
Straight arm Plank :30 sec

C:
“CAPTAIN CRUNCH” – you go I go style
#1 In a 4:00 Window…
3 Rounds:
Deadlifts x 12 reps, Hang Power Cleans x 9 reps, Push Jerks x 6 reps @40/25kg
Time remaining, Max Calorie Row
Rest 4:00

#2 In a 4:00 Window…
2 Rounds:
Deadlifts x 12 reps, Hang Power Cleans x 9 reps, Push Jerks x 6 reps @50/35kg
Time remaining, Max Calorie Row
Rest 4:00

#3 In a 4:00 Window…
1 Round:
Deadlifts x 12 reps, Hang Power Cleans x 9 reps, Push Jerks x 6 reps @60/45kg
Time remaining, Max Calorie Row