Buy in: 1 Burpee (Day 1 of the 100 Day Burpee Challenge). Tabata abz: crunches, russian twists w/10-15#plate, plate pullover crunches, bicycle crunches, repeat. 20 reps push-ups, toes to bar, dumbbell curl and press (10/side).
8 reps- Unloaded barbell muscle-snatch from the hang, hang power snatch, behind the neck strict press, snatch balance.
10 meters handstand walk. Sub 10 wall kick ups
Shoulder Press (strict): 5 sets of 8 reps. Straight sets. 65-75% as a guide.
Pullups (strict):5 sets of 8 reps. Straight sets. Add weight or use bands according to your current abilities.
Finisher: Row 500 meters for time.