- RX -
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row

- INTERMEDIATE -
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row

- BEGINNER -
For time:
200/250-m row
30 hang power cleans (35/45 lb)
200/250-m row

AMRAP 4:00:
10 mountain climbers
10 air squats
10 push-ups

2 sets:
:30 sit and reach stretch
:30 wrist extension stretch/arm

For time:
400-m weighted run (35/50 lb)
50 DB hang power cleans (35/50 lb)
400-m weighted run
- Use one DB for the weighted runs and two DBs for the hang power cleans.

Every 2:00 for 5 sets:

30 double-unders

1-5 strict ring muscle-ups

For time:

6/9-cal Echo bike

- Rest :30

11/15-cal Echo bike

- Rest 1:00

16/21-cal Echo bike

- Rest 1:30

21/27-cal Echo bike

- Rest 2:00

26/33-cal Echo bike