- RX -
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest

- INTERMEDIATE -
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest

- BEGINNER -
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest

Rest, stretch, recover

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

7 sets:
3 weighted strict pull-ups
3 weighted strict dips
- Increase loading across as many sets as possible.

Every 2:00 for 5 sets:
9 unbroken power snatches
- Start at a light load and build to a heavy set.

5 sets:
:30 handstand hold
10 single-leg box jumps/leg
50-ft handstand walk
- Rest 2:00
- Perform single-leg box jumps to a height that you can maintain consistent fluid reps.

EMOM 10:
2 rope climbs
- Advanced athletes should perform reps as legless.
 

EMOM 30:
Min. 1 | 10/15 cal. row
Min. 2 | 10 burpee

- Record total number of calories and burpees completed.

For time:
10,000-m bike