21-15-9 DB thrusters (22.5/15kg) Chest-to-bar pull-ups

For time: 800m run 20 OH squats (50/35kg) 1k row 20 power snatches 60/45 Cals air bike 20 hang power snatches

Every 1:30 min. x 10 rounds 12 DB sit-ups 12 MB reverse lunges (9/6 kg) 12 box jumps (50cm)

Split jerks 3-3-3-3-3

5 Rounds 5 Deadlifts (120/80kg) 30 sec barbell hold at top of deadlift 12 Burpees over the barbell 15 KB goblet squats (24/15kg)

5 rounds 14 DB single arm push press (22.5/15kg) 15m. bear crawl 10 chest-to-bar pull-ups 15m. bear crawl 5 ring muscle-ups 15m. bear crawl