For Time;

3 Rounds of
10 Squat snatch 40kg
10 Bar over Burpees
20 Pull Ups
Then:
3 Rounds of
8 Squat Snatch 50kg
10 Bar over Burpees
10 C2B
Then:
3 Rounds of:
6 Squat snatch 60kg
10 Bar over Burpees
5 Bar MU

30 Min Time Cap! Change the weights yourself

1rep max

2 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb

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(ascent/descent)
2:21/3:44
2:35/4:09
2:40/3:58
2:37/3:35

I was told that it's pretty much 1/4 mile from the base to the top. We need more hills in Dallas, because I'm awful at these.

21-15-9

DB snatch
DB burpee

22/15 Kg

500m Row 1:33.6

Then....

40-30-20

Double Unders
Squats
Box Jumps 28" Box (RX was 24")

3 Rounds.

The rowing made this dirty. I stuck around and did it again without the row or 28" box and did it 1m45s faster.

40-30-20

Double Unders
Squats
Box Jumps 24" Box

3 Rounds

Stuck around and did this a second time RX in place of RX+.

3 RFT

• 1000m Assault Bike
• 5 Ropeclimbs
• 5 Sandbag over Shoulder 75kg
• Carry sandbag 20m
• 5 Burpees over High jerk boxes

If possible, wear a vest

DL with snatch grip 50-60%
Snatch High pull 90-100%
Snatch 75-80 %

WU: 400m run
3 rounds
10 kb swing 24kg
10 kb hight pulls 24kg
15 air squats
15 push ups

WOD: for time
75 DU
50 WB
25 burpees
50 WB
75 DU

Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry