A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Waiter’s Carry Hold x 30 seconds each arm
Station 3 – On Arm Dumbbell Rows x 8-10 reps each arm
Station 4 – Hanging L-Sit Hold x 45-60 seconds (accumulate the time)
B.
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row (2,4k Bike, 800m SkiErg)
15 Burpees
30 Kettlebell Swings OH
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