First do 3 rounds of
- 3 x Turkish Getups per Arm
- 5-7 x L-Sit Tuck to Extension (pause 1-2 seconds in the tuck, then extend and hold 1-2 seconds, repeat)
Rest as needed between rounds. Then do 3 rounds of
- 4 x Front Squats
- Rest 90 Seconds
- Max Effort TRX Rows
- Rest 90 Seconds
Then for time do increasing/decreasing ladders of
- 10, 9, 8, …, 3, 2, 1 x Snatches @ 65lbs/30kg
- 1, 2, 3, … , 8, 9, 10 x Burpees
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.