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I. GENERAL WARM-UP

Row 500 meters

III. STRENGTH

Every minute alternating on the minute for 12 minutes:

• Bike or row 15 calories
• 5 Muscle ups

III. STRENGTH

• Hang power snatch + Power snatch 2-2-2-2-2-2
• Snatch Pulls 3-3-3-3

III. METCON

“Michael”

Complete 3 Rounds for time of:

• Run 800 Meters
• 50 Back Extensions
• 50 Sit- Ups