Min. 1: 15 Burpee Min. 2: 15 Wall Balls Min. 3: 15 Box Jumps (60/50 cm.) Min. 4: Rest 3 Rounds

400-m Run 200-m SA Farmers Carry (22.5/15 kg.) 10 Ring Dips 20 Renegade Rows – 10 on each side 5 Rounds

Squat Snatch Find your heaviest: 5RM 3RM 1RM

3 min. Row 2 min. 20-m Shuttle Runs 3 min. MB Sit-ups (9/5 kg.) 2 min. 20-m Shuttle Runs 3 min. Row

1-10 Thruster (60/40 kg.) 5 Bar Muscle-ups

250-m Row 20 Alt. DB Snatches (22.5/15 kg.) In what is remaining of 4 min. perform: Burpee Box Jumps (60/50 cm.) 4 Rounds