(A) Work up to a 1 RM Clean in 11min, Then back it down to 70% and perform 2 reps every minute on the minute for 7minutes.
(B) Complete 30-20-10 reps of the following...
KB Swing 24/16
Pushups (Hand Release)
*Note: After each triplet, perform a 400m run. For example, do 30x kb swings, 30x Pull ups perform 400m run
**Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.