100 Pull Up AQAP
1:1 Work to rest Ratio
200 Push Up AQAP
1:1 Work to rest Ratio
300 Sit Ups
1:1 Work to rest Ratio
400 Over Head Plate Lunges w/ M=25lb, W=15lb
1:1 Work to rest Ratio
Row 1000m AQAP

30min
Back Squat 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
15min
3 Sets
12 Dips
10 Chin Ups
8 GH Sit Ups
6 Full GHDs