4 Sets (not for time but move with purpose)
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Metcon (Time)
For time
1,000 Meter Row
Directly into:
30 Hang DB Snatches, 15 Burpee Box Jump Overs
20 Hang DB Snatches, 10 Burpee Box Jump Overs
10 Hang DB Snatches, 5 Burpee Box Jump Overs
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.