15 - 12 - 9 - 6 - 3

Snatch

Ring dips

Buy out

50 Toes to rings

50 Sit ups

Pack
95 pound Thruster, 15 reps
Run 200 meters
65 pound Thruster, 20 reps
Run 400 meters
45 pound Thruster, 30 reps
Run 800 meters

Women - 65/45/35
Modified

Pack
45 pound Thruster, 15 reps
Run 200 meters
45 pound Thruster, 20 reps
Run 400 meters
25 pound Thruster, 30 reps
Run 800 meters

Power Snatch OH Squat Burpee x 8

Dead lifts - odds
Wall balls - evens
22 min
On the 1st minute perform 1 deadlift, on the 2nd minute perform 2 wallballs, etc… as long as you are able or until the time cap

10-1 GHD

3km run, 300 cal row and 300cal airbike.

8x 250m row

• 30s rest between rnds

10 Deadlifts
20 Wallballs
x5

10 Power Cleans
10 Burpees
10 Rounds Team (5 each)

Press
Front Squat
Deadlift
20 second work:10 seconds rest for 4 minutes