In the first 5 min. perform: 600-m Row 400-m Run In the second 5 min. perform: 500-m Row 300-m Run 30 KB Swings (24/16 kg) In the third 5 min. perform: 400-m Row 200-m Run 40 Alt. DB Snatches (22.5/15 kg.)

21-15-9 Overhead Squats (70/45 kg.) 15-12-9 Wall Climbs

Hang Power Cleans 5-5-3-3-1-1

Run 800 m 35 Deadlifts (70/45 kg.) 10 Ring Muscle-ups 25 Front-rack Rev. Lunges 10 Strict HSPUs 15 Power Snatches Run 800 m with MB (9/6 kg.)

In a team of three: 15 Over-unders 20 Single-arm DB Front Squats (22.5/15 kg.) 25 Box Jumps (60/50 in.) 30 Russian KB Swings (24/16 kg) * Everyone feeds into the Over-unders one after the other

30 Power Cleans (80/55 kg.) 30 Jerks 15 Power Clean + Jerks AMRAP 8 min.