3 RFQ:

30 x DU's
10m Handstand walking
15 x T2B
20 x GHD sit ups

15 Rounds
Row 250m
Rest 1 minute

Snatch (40/30kg)
For Max Rounds Completed
1 Rep in the first minute,
2 Reps in the second minute,
3 Reps in the third minute etc.

Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

4 Rounds
Run 800m
Rest 3 minutes

C.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

5 sets of 1 High Hang Power Snatch

4 RFT:

20 cal Row
15 x Burpee over rower
10 x Snatch (60/40kg)

A.
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)