:75 Sec Rest
Score is Calories rowed. Each row should be a strong effort. Pay attention to your strokes per min and avg cals per hour
L-Sit – Accumulate as much time in 5 min as possible(you may use rings, parallettes, or the bench)
Halting Snatch Deadlift – 3 x 4 sets; by feel, pause at 2″ above the floor 2 sec and at mid thigh, Make sure you are leaning over the bar at mid thigh, lats should be engaged pulling the bar into your body.
Powell Raises – 10 x 3 sets