4 Rounds [28 Minutes Total]:
[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement (45/35)
10 Seconds Rest

[In a 3-Minute Window]
Pick 1:
400 Meter Run
500 Meter Row

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows

After each complete Tabata Round choose either a run or a rowe, then
move to the next movement and repeat,


3 rounds for time of:
10 ring rows
9 db hang power cleans 20/35lb
7 push jerks
50 single unders