Conditioning:

500m Row, then…

3 Rounds:
20 Deadlifts 
15 Toes to Bars

The Deadlifts should be light and completed in 1-2 sets. If you can’t string together sets of 6-10 Toes-t0-Bars then scale to Hanging Leg or Knee Raises.

500m Row, then…

3 Rounds:
15 Hang Power Cleans 
8 Pull-Ups

The Hang Power Cleans should be medium heavy and completed in 1-3 sets. If you can’t string together sets of 3-5 Pull-Ups, then scale to Jumping Pull-Ups or Ring Rows.

500m Row, then…

3 Rounds:
10 Back Squats Squats 
8 Burpees 

The Back Squats should be medium weight and completed in 1-2 sets.

*You will have the same weight on the bar for all three Barbell movements.