8.23

Top of every 4 minutes
10/7 calories on the AB @ moderate effort
10 hang power Snatch
20/15 calories on the AB @ hard effort
X3 sets

Rest 3 minutes

Top of every 4 minutes
10/8 cal on rower @ easy effort
10 bench press (DB or barbell)
10/8 cal on rower @ hard effort
x3 sets

Rest 3 minutes

7-10 minutes
3/1 wall walk
6 DB plank rows
9 KBS
12 sec. front loaded carry w/ 2x kb’s