1st SET (:20 ON / :12OFF) 2.40min
2nd SET (:30 ON / :10 OFF) 3.20min
3rd SET (:40 ON / :8 OFF) 4min

MOVT 1 - Back Squat
MOVT 2 - Alt. Snatch
MOVT 3 - Jump Squats
MOVT 4 - Alt Russian Swings
MOVT 5 - Thruster

5 SETS
12/12 Hang High Pulls
24 Strict Press
12 Front Raise

3 SETS FOR MAX REPs
1:15 Work /15s Rest
Push Ups
Floor Press
Renegade Row
Hollow Rocks or Hold

3 Rounds...7.30min
20s Hold + 20s Movement 10s Rest
Gun Hold + Curl
Plank Hold + Plank Push Up
Boat Hold + Leg Raises
-----into-----
1 Round - 20s/20s/10s - 3.20min
Left Groiner
Right Groiner
Left Pigeon
Right Pigeon