Today's program for your training
1: 10-15 Ring rows
2: 20-30 sec Dead hang
3: 50 sec Assault bike (slow pace)
4: 10-15 Kettlebell swings (light weight)
30 Syncro lateral burpees over bar (same BB)
50 Hand release push ups/HSPU
50 Front squat @25/40 Intermediate: @35/50 RX: @40/60
50 Power clean
50 Knee raises/knees to elbows/T2B
300 Single unders/150 double unders
50 Ring rows/pull ups
50 GHD sit ups
50 Back squat
50 Shoulder to overhead
30 Syncro lateral burpees over bar (same BB)
30 Lateral burpees over bar
25 Hand release push ups/HSPU
25 Front squat @25/40 Intermediate: @35/50 RX: @40/60
25 Power clean
25 Knee raises/knees to elbows/T2B
150 Single unders/75 double unders
25 Ring rows/pull ups
25 GHD sit ups
25 Back squat
25 Shoulder to overhead
30 Lateral burpees over bar
Comment: Share all exercises as you like. BUT do the burpees synchronized over the same BB.