For time: 400m run 50 Russian KB swings (32/24kg) 40 box jumps (24/20in) 30 KB good-mornings 20 box jump-overs 10 DB devils press (22.5/15kg) 400m run

Every 5 min x 3 rounds: Row 20/15 cals 10 push press (60/40kg) 10 burpees In the time remaining from 5 min perform as many: DB Turkish get-ups (alternating) as possible (22.5/15kg)

AMRAP 15 min While partner 1 runs 400m Partner 2 needs to perform 3 heavy squats clean and jerks (unbroken) during that time. -Switch-

Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.62 m. out/7.62 m. back) Add 5 burpee pull-ups after each round. Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)

21-15-9 KB goblet squats (24/16kg) KB SDHP 2 rope climbs between each round

Back squat 1 – 1 – 1 Front squat 3 – 3 – 3 Overhead squat 5 – 5 – 5