5 rounds for time 10 box jumps (60/50cm) 5 devils press (22.5/15kg)

Power Lift 1 rep max back squat

For time 100m run 12 alt DB snatches (22.5/15kg) 9 toes-to-bar 200m run 16 alt DB snatches 12 toes-to-bar 300m run 20 alt DB snatches 15 toes-to-bar 400m run 24 alt DB snatches 18 toes-to-bar 500m run 28 alt DB snatches 21 toes-to-bar

Bent-over rows 6 – 6 – 6 Thrusters 3 – 3 – 3

For time 21-15-9 Ring push-ups Alt. pistols Parallette lateral jumps (double reps)

For time 60/48 cals air bike 50 DB anchored sit-ups 40 DB front squats (2×22.5/15kg) 30 DB plank under the body passes 20 DB burpee deadlifts