30 seconds on 30 seconds off
for 12 minutes (3 rounds each movement)

hang power snatch 95/65
calorie row
single arm overhead squat (DB 50/35)
burpees

must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps

Go in waves off the rower
For Time:
500 meter row
20 hang power snatches 95/65
20 single arm overhead squat (DB 50/35)
20 burpees

must sit onto medicine ball for RX overhead squats and rotate arms every 5 reps