4rds 10 x HSPU 50 x Air Squat
9-6-3 Power Snatch (70/45) 18-12-6 T2B
Row 5000m OR C2 Bike 10 000m OR Ski 5000m OR Assault Bike 300cal
4rds 21 x Front Squat 42.5/30kg 15 x Sit up 9 x HSPU
Ergo cal Thruster 42.5/30 T2B
4rds 40 x DU 15 x Double DB/KB Hang Clean 20 x Push Ups
Weighted Pull Up 6-4-3-4-6
rest 3min
Seated Double BD Press 6-4-3-4-6
4 Burpee over the Bar 3 Power Clean 2 S2OH 1 MU 60/40kg
Shoulder Press 3 rest 3min Weigthted Pull Up 3 rest 3min
10 cal Ergo 7 Pull up 21 Air Squat 7 HSPU
