HIIT

High/Low
4 Rounds
500/450m Row
Rest 60
10 DB Power Cleans 25% (touch the ground each rep)
10 DB Renegade Rows
10 1-Arm DB Overhead Lunge
10 Pull-Ups
Rest 60

Beginner
4 Rounds
400/350 Row
Rest 60
10 DB Hang Power Cleans 15%
10 DB Renegade Rows (total)
10 DB Lunges
10 Ring Rows
Rest 60