On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
5/5 Cross-body dumbbell muscle snatch
Every 5:00 for 5 rounds:
Attempt to keep all efforts within 0:05, which may require you to run at sub-maximal aerobic efforts.
4 Rounds, NOT for time:
10 Double kettlebell front squat (0:03, 0:00, 0:03, 0:00 tempo)
10 Pendlay row
For the front squats perform a 0:03 lowering phase and a 0:03 lifting phase. Do not pause at the top or bottom of the movement!