30 Twisting Ground Clean, 15 per side
Row 500m (for time)
15 Pull-ups (use assistance if necessary)
Row 500m (for time)
15 Push-ups
Row 500m (for time)
30 Twisting Ground Clean, 15 per side

For the Twisting Ground Cleans, weight should be held in both hands.   One side of the body is cleaning weight from the ground while weight is stabilized in the other hand, switch sides for the next clean continue to alternate sides for each repetition. If your gym sadly does not have a rowing machine, do not skip this workout. Substitute a stepmill, elliptical, or something for a 2 - 3 minute interval.