3 x 4:00 Interval

21/16 Cal Row

10 Power Snatch (95/65)(135/95)

Remainder of Time = Max Rep Pull Ups/Max Rep Ring Muscle Ups

Rest 4 Minutes Between Rounds

For these intervals we are looking to use a weight that you could do 5-7 reps unbroken if fresh.  This work to rest ratio will allow for a near full recovery between rounds.   Our goal with this one is consistency in each movement from round to round.   You will need to push a little on the row here so you have time to complete the snatch and start in on the pull ups/MU.