1) Every minute on the minute for 12 rounds: Even minutes 3 Strict press @ 70% of 1 rep max 2 Push press 1 Split jerk Odd minutes 4 Dumbbell/kettlebell rows each armĀ (heavy as possible) 2) Tabata 20 Seconds of work 10 Seconds of rest Rounds 1-8 Burpees Rounds 9-16 V-ups Score is lowest number Read more »