Basic.

Every 90 seconds, for 18 minutes (4 sets of each):

• Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent)
• Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)
• Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from last Monday’s sets of 10 reps)

Three rounds for time of:

• Run 400 Meters
• 25 Kettlebell Swings
• 25 Push-Ups

Performance

Every 2 minutes, for 20 minutes (10 sets):

• High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016.

Three sets for max calories/reps of:

• 60 seconds of Assault Bike for Calories
• Rest 60 seconds
• 60 seconds of Strict Pull-Ups
• Rest 60 seconds
• 60 seconds of Rowing for Calories
• Rest 60 seconds
• 60 seconds of Burpee Box Jump-Overs (24″/20″)
• Rest 60 seconds