Warmup:
500m row
active stretching

2 rounds of:
3 deadlift - 3 hang power clean - 3 press @ 35 lbs
6 hollow body rocks
9 sumo deadlift high pull w/ 24kg kettlebell


Workout:
5 rounds of:
3 hang power clean @ 85-105-110-115-120
250m row @ 0:57, 0:56, 0:59, 0:57, 0:56
rest 4 minutes

Then Tabata sit-up: :20 on / :10 off x 8
15-15-13-13-13-13-13-13