600-m Run 8 Pull-overs 3 Rounds

Alternating Tabata Lateral Parallette Jumps SA DB Thrusters (17.5/10 kg.) 8 rounds (8 min.) Rest 4 min. Alternating Tabata Mountain Climbers SA DB Thrusters 8 rounds (8 min.)

Overhead Squat 5-5-3-3-1-1

250-m Row 12 Deadlifts (100/70 kg.) Rest 2 min. 200-m Front-Rack KB Carry (24/16 kg) 12 KB Snatches Rest 2 min. 3 rounds

6-9-12-15-18 … Wall Balls (9/5 lb.) SA Alt. DB Hang Power Snatch + OH Squat (17.5/10 kg09.) As far as possible in 16 min.

In partners: 100-cal. Row 90 Sit-ups 80 KB Swings (24/16 kg) 70 Speed-skaters 60 KB Swings 50 Burpees 40 KB Swings 30 Toes-to-Rings 20 KB Swings 10 Ring Muscle-ups