On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
5/5 Cross-body dumbbell muscle snatch
3 x 0:30 Low ring support hold (turn out)
3 x 3/3 Low ring single arm extension
Tabata DB push-ups
More about quality & constant movement over quantity.
The Tabata interval is 8 rounds of 0:20 of work, followed by 0:10 of rest. The goal is to complete all 8 rounds without resting during the work interval.
3 Rounds for time:
9 Power snatches (135lbs/95lbs)
15 Push jerks (135lbs/95lbs)
21 Bar facing burpees
Completing this in 9:00 is not a given. It’ll be a tough task and will likely take you getting uncomfortable during the bar facing burpees.
2 rounds core
20 GHD situps
30 ab Mat sit-up slow and controlled
100 Straight or EZ curl barbell skull crushers lying on floor (barbell)