A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 5 Power Cleans (155/95 lbs)
Minute 2 – 12/6 Calories Row
B.
Four sets of:
Bamboo Bar bench Bench Press 15-20 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm
Rest 45 seconds
Bent-Over Reverse Flys (using plates) 10 reps
Rest 45 seconds
Plank Hold (Banded) x 45-60 seconds
Rest 45 seconds
C.
Farmer Carry 5-Minutes