[1.] Warm Up
 Strength [unbroken]
Perform 100 unbroken reps for time of:
Double Bent Rows
*Select a rep scheme from: 10×10, 5×20, 4×25, 2×50, 1×100 reps.
-Modify movement if required. Record load and time.
[3.] Work Capacity [time]
Perform 4 rounds for time of:
 Double Step Up Thrusters [2x24kg,18"/2x16kg,12", 4 per side]
 Ring Dips
 1 Arm Dead Power Snatches [24kg/16kg, 12 per side]
 Knees to Elbows /  KB Knees to Elbows
-Scale loads and modify movements if required. Record loads and time.
[4.] Finisher [reps]
Perform a Mikko interval couplet of:
KB Sit Ups [12kg/8kg]
Bottoms Up Plank [1 kb]
*With a running clock perform maximum reps possible of sit ups in 30 sec, rest 15 sec, hold a plank for 30sec, rest 15 sec and so on for 6 minutes/8 work intervals.
-Scale loads and modify movements if required. Record load and total number of sit ups.
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