Warm Up; 9 minutes

Walking Lunges
Light Kettlebell Snatches, 60 reps
Pull Ups, 30 Reps

Section 1

Technique Work

(Kettlebell Cleans, 10/10) x 5 rounds

Section 2

(Row, 500 meters / :60 rest) x 3 rounds

Section 3
(Non-kipping Pull Ups, 10; Dumbbell Thrusters, 10 ) x 10 rounds