1.) Tabata Times Deux 
Row or Assault Bike cal 40 seconds max effort 20 seconds rest for 8 rounds
Rest 5 minutes
Row or Assault Bike cal 20 seconds max effort 10 seconds rest for 8 rounds
Note: record your lowest calorie row for both 
2.) 3 Push Press @ approx 75% / 10 Dumbbell Bent Over Row (approx 30-50lb DB’s) every 2 minutes for 12 minutes
*3.) EMOM for 10 minutes 2 Power Clean 1 Split Jerk @ approx 55% from block @ High Hang position
note: directly above knees
*4.) 5 rounds 
10m Double Arm Overhead Walking Lunge 50/30lb
10 Chest to Bar Pull-ups
note: choose db’s that you can maintain good overhead position during lunging if 50/30 is not feasable
*5.) 3 minutes ME Triple Unders
rest 3 minutes
2 minutes ME Triple Unders
rest 2 minutes
1 minute ME Triple Unders
note: record each round