| For 16 minutes, alternate movements: | |
| 30 seconds of work / 30 seconds of rest | |
| Row for Calories | |
| Hang Power Clean (115/75) | |
| Push Press (115/75) | |
| Box Jump Overs | |
| Record total Reps | |
| Then, Not for time | |
| 4 Sets | |
| 15 GHD or 30 ABMAT sit ups | |
| Max effort L-sit | |
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