7 Hang Squat Snatches (75/55)  *Scale to Hang Squat Clean **BeachFit will do KB Tators
7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row  (35/25 Cal Bike or Ski Erg)

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

Directly into… 50/35 Calorie Row (35/25 Cal Bike)

3 Rounds:

7 Hang Squat Snatches (75/55)
7 Box Jump Overs (24″/20″)

CASHOUT:

2 Sets:

Max Effort L-Sit Hold (on parallettes or box)  Scale to Hollow Body Hold
Rest 1:00 between

Followed by:

4:30 Plank*

Every 30s, rotate positions.

Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)