Twelve snatch @25/35 kg - 9 ring push-up - 6 T2B, timecap 7 minutes.

Do burbee box jump and pull-up 2-4-6-8-10... always between burbee and pull-up 3 thrusters with 45 kg.

For time ROW 1000 meters, RUN 1000 meters on military training track

Tricep extension barbell

For time:
1000m row
40 wallball
30 push up
20 burbee box jump
10 medicine ball over shoulder
20 burbee box jump
30 hspu
40 DU

4 rounds of
Sprint 200 metres
Rest 90 seconds

Then 4 rounds of
Sprint 100 metres
Rest 60 seconds

Then 4 rounds of
Sprint 40 metres
Rest 30 seconds

Record your total time excluding the last 30 second rest. Post individual sprint times to comments.

5km run

Post if coming

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.

Assault Bike 90sec @ moderate pace
12 Rower Pike Ups Slow and Controlled
20 Alternating Single Leg Cone Touches

20-30sec; rest 90sec x 4