10 rounds of 30 seconds on 30 seconds off at each station
Sandbag cleans 100/70 lb
Two arm dumbbell thrusters 50/35 lb
Today we have an interval style workout spanning a total of thirty minutes. In each round you will have half of a minute to accumulate reps at each station with another half minute to transition and recover. We have three fairly difficult movements in this workout so spend some time practicing each one and come up with a good scaling option. Thrusters and cleans should be scaled to a weight that you can use continuously for most of the thirty second work period. Quick singles with the sandbag and one large set with the dumbbells would be a good strategy. When it comes to toe-to-bar some kind of sit-up or v-up will most likely be the best option if you want to avoid hanging from the pull-up bar. Toe-to-bar will be difficult to maintain large sets for the entire workout so consider starting out with several small sets in the time allotted.