10min 80-90% effort
25 DU
Row 150m
4 HSPU
SCORE: 6 rounds

rest walk 5mins

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp
SCORE: 7 rounds

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges
SCORE: 5 Rounds + 200m run

Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- should not reach efforts that force poor form
- stay aware of breathing and muscle fatigue - record the time you notice changes during the 10mins