Death by clean and jerk
(Men use 135#, women use 95#).
On the first minute, do 1x clean (squat) and jerk, second minute do 2x clean and jerk, third minute do 3x clean and jerk, continue this until you are unable to get the prescribed amount of reps needed for that time.
3×500 m Sprints on Rower.
Performed in groups of 2 or 3.
1 person rows while the other or 2 cheer hard!
Focus on getting within 3 seconds on each round.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
Dispatch 3 from Kenya [pdf]