1-arm kettlebell row:
6 x 3L, 3R @ as heavy as possible uninterrupted
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.
Then, 5 aggressive minutes of:
10 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
1 Sled drag (20 yd. @ BW)
”Drag” = forward, and “Pull” = backward. Count rounds and completed half-rounds/ reps. If designated snatch weight creates a compromised position, make as minor an adjustment as needed to continue safely.
Complete 120 sit-ups in 5 minutes.
Strategize and configure sets based on movement speed and fatigue- select movements and perform sets that allow for a strong pace and excellent positions throughout. Alternate movements as desired- use no more than 3 total sit-up variations. Each rep under 120 at the end of 5 minutes = 2 burpees. (Ex. 90 completed = 60 burpee penalty)