10rds
3 x Power Snacht 135/95lb
15 x WB

Shoulder Press
10-8-6-6-8-10
rest 90s before chin ups

Strict Chin Up
6x6-8
rest 90s before shoulder press

Assault Bike cal
Pull Up

Box Jump
T2B

Row cal
Thruster

Power Clean & Jerk
Push Up

Run 300m
DB Snacth alt
Run 300m
Squat

reps 30-20-10

carry DB whole WOD.
If you drop it, penalty will be 10 burpees

BENCHMARK
For time
1,6km run
100 pull ups
200 push ups
300 air squats
1,6km run
– all with weightvest (10/5kg)
– partition pull ups, push ups and squats as needed

Scaled WOD
For time
800m run
50 ring rows
100 knee push ups
150 air squats
1,6km run

BENCHMARK
For time
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 back extensions
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

Scaled WOD
For time:
30 box step-ups
30 ring rows
30 KB swings
30 walking-lunge steps
30 hanging knee raises/sit ups
30 push presses
30 good mornings
30 wall-ball shots
30 Up downs
30 single-unders

10-9-8-7-6-5-4-3-2-1
HSPU
2-4-6-8-10-12-14-16-18-20
DB Snatch alt.