On the 0:00… “Sling Shot” Part #1
1 Round:
60/40 Calorie row
40 DB Power Snatches (70/50)
20 Bar Muscle-Ups

On the 15:00… “Sling Shot” Part #2
2 Rounds:
25 Box Jump Overs (30″/24″)
150′ Sandbag Carry (150/100)
5 Rope Climbs

On the 30:00… “Sling Shot” Part #3
3
 Rounds:
20 x 10m Shuttles
20 Toes to Bar
20/14 Calorie Row

Back Pause Squat
7 Sets:
1 Pausing Repetition (3s in bottom)

Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%