Middle of the week ladies and gents, and switching it up a little bit with the workout. usually we make Wednesday a skill day, well today it is a strength shooting to find your 3 rep max on power cleans.
L-sits (yep after yesterday's pull-ups, and that is exactly why)
3 sets of max hold time using boxes, paralettes, rings, whatever you got
Front squats - manageable weight (men 42.5kgish)
Rowing - calories
Jump ropes - singles
Score is lowest rep of each 4 min round per movement with 20 seconds of work and 10 seconds of rest.