Every 4 minutes, for 20 minutes (5 sets):
A1: Shoulder Press (x 2-4 reps @ 20X1)
If you achieve 4 successful reps, increase the load in the next set.
A2: Snatch Grip Deadlift (5-6 reps @32x1)
If you achieve 6 successful reps, increase the load in the next set.
Performance and Fitness
50 cal Row
40 One Arm Db Hang Clean and OH; 50/35# Rx+, 35/20 Rx
30 GHD Sit Ups RX+; AB mat Sit Ups Rx