3 Sets- Not For Time
5 Single Arm KB Z Press
15sec Star Plank per side
20sec High Knees in place
A: 2 Hang Muscle Snatch Above Knee + 2 Hang Muscle Snatch Below Knee X 3 sets rest 2 minutes b/t sets. Don’t worry about. Do the movement correctly first, then add speed, then add load.
B: Behind the Neck Press @31X1; 4-6reps x 3 sets; rest 2mins
C1: Glute Bridge Dumbbell Bench Press @ 20X1; 6-8reps; rest 30 seconds
C2: Ring Row Hold 30-45sec; rest 1 minute x 3 sets
Row 100 meters
12 Single arm DB push Press-6 per arm
10 Rower Pike Ups
Rest 90sec between sets
Chose loads you can do unbroken if you had to.