Total 105 min
5 min of assault bike
Skillwork: BMU practice for 20 min
Power snatch ladder 15, 20, 25, 30, 32.5, 35
Run 300 m, 10 box jump, 5 pull ups

B.
Keep a running clock for B and C…
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs) = 43 kg > 32.5 kg
15 Box Jumps (24″”/20″”)
20 Pull-Ups
Results: 7.50, 7.50, 10.02 = 25.42
Avg/max HR 169/187, 180/192. 178/192

C.
When the running clock hits 20:00, perform the following… > 30.00
For time:
25 Shoulder to Overhead (135/95 lbs) = 42.5 kg
50 Back Squats (135/95 lbs) = 42.5 kg
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
Result: 26.40
Avg/max HR 176/187
Total 56.40, 173/192