PART A

4 INTERVALS
3' ON | 1' OFF

INTERVAL 1 (FROM 0' TO 3')
600M / 500M BIKE ERG
1 ROUND DT (12 DEADLIFT | 9 HPC | 6 STOH)
MAX REP TOES TO RING

INTERVAL 2 (FROM 4' TO 7')
600M / 500M BIKE ERG
1 ROUND DT (12 DEADLIFT | 9 HPC | 6 STOH)
MAX REP PULL UP

INTERVAL 3 (FROM 8' TO 11')
600M / 500M BIKE ERG
1 ROUND DT (12 DEADLIFT | 9 HPC | 6 STOH)
MAX REP TOES TO RING

INTERVAL 4 (FROM 12' TO 15')
600M / 500M BIKE ERG
1 ROUND DT (12 DEADLIFT | 9 HPC | 6 STOH)
MAX REP PULL UP

3' REST (FROM 15' TO 18')

PART B (START AT 18')
1 MIN: MAX REP DEADLIFT
1 MIN: MAX REP HANG POWER CLEAN
1 MIN: MAX REP SHOULDER TO OVERHEAD

Barbell weight: 43/29 KG - 95/65 LBS