Part A)
- Power snatches (30kg/45kg) and HSPUs
10-8-6-4-2
2-4-6-8-10

Rest 3 min

Part B)
5 Rounds:
- Row 14cal/20cal
- 7 Sandbag squat

Rest 3 min

Part C)
5 Rounds:
- 20 Wall ball (6kg9kg)
- 20m Sandbag carry

This is done with continuosly running clock.

A) Ski cal
B) Wall ball reps (6kg/9kg)
C) Bikerg cal

For time:

• 50 Wall balls (30lb/20lb)
• Skierg 40 cal
• 30 DB snatches (70lb/50lb)
• 20 Box jump overs
• 15 Bar muscle ups

Time cap: 10 min

Squat snatch

@85-90%

A) 3 Power clean
B) 9 HSPU

• Ski
• Bikerg
• Push up

• 9 Pull up
• 5 Jump over box (feet do not touch the box)
• 7 HSPU

Time cap: 17min

For time:

• 100 Back squat @50% of 1 RM
• 100 Bench press @50% of 1 RM
• 100 Strict pull ups

Time cap 40 min

For time

• 21 Deadlift (40kg/60kg)
• 10m KB Over head walking lunges (12kgs/16kgs)
• 21 Sandbag squat (45kg/68kg)
• 10m KB OHWL
• 15 STOH (40kg/60kg)
• 10m KB OHWL
• 15 Sandbag over shoulder
• 10m KB OHWL
• 9 Power clean (40kg/60kg)
• 10m KB OHWL
• 9 Burpee over sandbag

Time cap: 21 min