A1) Behind the Neck Snatch Grip Strict Press
8-10 reps @ 31x2 Tempo
*Take it from the floor, then back rack it.
Building each set

https://www.youtube.com/watch?v=f_nrZ96cB1k

-20 sec rest-

A2) Banded Wide Grip Pull Ups
12-15 Unbroken reps @ 30x1 Tempo

-20 sec rest-

A3) Bent Over KB Crush Grip Row
10-12 reps

-20 sec rest-

A4) Deficit Push Ups
10-12 reps @ 30x1 Tempo
Elevate hands on bumper plates
45# for men
25# for women

-20 sec rest-

A5) Reverse Plank Hold
30-45 seconds

-90 sec rest-

x 4 sets

Complete A1-A5 inside a 30min window
No lallygagging!!!

For Time
15 Burpees to 6" target
15 Calories
10 Burpees to 6" target
10 Calories

*10min Time Cap

Duration: Short

Feel: Done- The tank is empty, you have nothing left afterwards.
ie. On the ground questioning life.

Pacing: Pain- This is a "full send", ie. unsustainable effort. Get uncomfortable and deal with it.