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
1,600-m run
100 pull ups
200 push ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (6/9kg)

Scaled WOD
For time
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m 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.