On a bike or rower, complete 5 intervals of:
Then, complete 3 rounds not for time of:
5/5 Cross-body dumbbell muscle snatch
5/5 single leg KB Deadlift
75ft Skip rope jog
75ft Single under hops
*Build to workout weight
Runs should be paced at RPE 4-5. Deadlifts can be broken, but the fastest times on the leaderboard will be unbroken. Be sure to achieve ROM standards, especially locking knees out and shoulders behind the bar at the top.