4 Rounds:
500/450m Row
Rest 60
50 Double-Unders or 1 min practice
5 Clean and Push-Press 185/95
10 Pull-Ups/4 Muscle-Ups
5 1-Arm DB Clean+Lunge+Press 25%
Rest 60

We built in longer rest periods, to allow you to push your body a little harder. Your row pace should be about 5 seconds faster than usual. Take you 60 second rest then jump into the weight part, starting with jump roping, if you can’t take the time to practice. Then we have a heavy clean and push-presses, make sure you do the right weight. Enjoy.