20 DL (102.5/70)
20 Power clean (82.5/60)
20 STOH (60/42.5)

Rest 3 min btw intervalls. One barbell, you change weights. DL in one or max two sets, power cleans as "fast" singles, stoh in one or max two sets.

“The Running Dead”
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders

Strength- Back Squats- 10,8,6,4,2,2,2

"Rowing Murph"

For Time:
2K Row
100 Pull-up
200 Push-up
300 Squat
2K Row

For time:

• 5 strict muscle-ups
• 50 double-unders
• 4 strict muscle-ups
• 40 double-unders
• 3 strict muscle-ups
• 30 double-unders
• 2 strict muscle-ups
• 20 double-unders
• 1 strict muscle-up
• 10 double-unders

In teams of 3 accumulate as many meters on ski ergo and complete as many burpee wall overs as possible in 30 minutes:

One skis, one does burpee wall overs, one rests.

Note the distance and burpees completed.

25 front squat (35/25)
25 stoh (35/25)
75m heavyish sled push (+60kg)

800m run
30 Thruster (42.5/30)
30 Swing (32/24)
600m run
20 thruster
20 swing
400m
10 thruster
10 swing

CJ 1RM

Snatch 1RM