1: 200m row

2: 20 du or 50 jump rope

3: pull up

4: toes to bar

5; box over 20”

6: pushups

7: shoulder to overhead 65/45

8: hang clean

9: deadlift

10: burpees

11: per side reverse lunges to press 53/35

12: 12/side kb clean & jerk 53/35

Pattern: 1, 2 1, 3 2 1,…………12-11-10-9-8-7-6-5-4-3-2-1.

Time cap: 45 min.

Lunge: holding kb in front rack, step back to your , when you drive up press and lockout the kb.

Box over: both feet must touch the top of the box.

Toes to bar: your toes touch the pull up bar.