L3: 3x3 Unbroken Muscle-ups
L2: Banded Ring Transitions 3x4
L1: LAT Pull-down 4x8
L3:
1000m Row
25x Dumbell Hang Power Clean (50/35)
25x Sit-ups
800m Run
25x Burpees
25x Sit-ups
25/20 Cal Bike
25x Box Jumps
25x Sit-ups
L2:
750m Row
25x Dumbell Hang Power Snatch (35/20)
25x Sit-ups
400m Run
25x Burpees
25x Sit-ups
25/20 Cal Bike
25x Box Jumps
25x Sit-ups
L1:
750m Row
20x Dumbell Hang Power Snatch (20/15)
25x Sit-ups
400m Run 25x Burpees
25x Sit-ups
25/20 Cal Bike
25x Box Jumps
25x Sit-ups
L2:
750m Row
25x Dumbell Hang Power Snatch (35/20)
25x Sit-ups
400m Run
25x Burpees
25x Sit-ups
25/20 Cal Bike
25x Box Jumps
25x Sit-ups
L1:
750m Row
20x Dumbell Hang Power Snatch (20/15)
25x Sit-ups
400m Run
20x Burpees
25x Sit-ups
20/15 Cal Bike
20x Box Jumps
25x Sit-ups