12 x Db C&J
6 x burpee over DB
8m OH Walkin lunge R (DB)
12 x DB Snatch alt.
6 x burpee over DB
8m OH Walkin lunge L (DB)

BENCHMARK
21-15-9 reps for time of
Thrusters (30/42,5 kg)
Pull-ups

Scaled WOD
15-12-9 reps for time of:
Thrusters
ring row

Burpee
OHS (42.5/30kg)

8 x strict Pull Up
8 x Ring Dips
24 x Ghd Sit Ups

Squat w/2 DBs or KBs
Burpee to plate

50cal Row/ Assault Bike
50 x DB Snatch alt. 22.5/ 15kg
50 x WB
50 x Box Jump
50 x Push Press (30/20kg)
50 x T2B
50 x Walking Lunge steps (30/20kg)

For time
KB Swing
Push Up
Box Step over w/KB

21-15-9
Thruster w/2 KBs (22,5/15) or DBs (24/16)
10 x Burpee Box overs

rest 2min

3rds
10 x Push Press (42,5/30)
10 x T2B
10 x Box jump

500m Row/ Bike
40 x Squats
30 x Sit Ups
20 x Push Ups
10 x Pull Ups

1.rd Row
2.rd Bike

For Time
3 rds
10 x snatch
12 x bar-facing burbee

rest 3 min

3 rds
10 x bar muscle-ups
12 x bar-facing burbee