With a running clock…
“Jell-O Cake ”
5 C&J @ 110/155# or Kettlebell @ 35/50#
5 Ring Muscle Ups / Dips
Rest exactly 3 Minutes
10 Front Squats @ 110/155#
15 Pull-Ups or Rings Rows
Take the rest you need, then…
3 min Max Kcal Row (set time to count down from three minutes) If done correctly, this should take you into the pain cave…
*As a warm up to your row perform 3 x 30 seconds row for kcal at 80% effort with 30-45 seconds rest in between.
Post time at the end of the first two workouts including the break along with max calories rowed.