4 min. 5 Plate Ground-to-overheads (10/5 kg.) + 15-sec. Hold overhead 3 min. Shuttle Runs (20 m) 2 min. Burpee Plate Jumps 1 min. Plank Hold 2 min. Burpee Plate Jumps 3 min. Shuttle Runs (20 m) 4 min. 5 Plate Ground-to-overheads + 15-sec. Hold overhead
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees 100/70 kg. barbell Time cap: 10 minutes
Complex (1 rep = the following:) 1 Hang Cluster 1 Thruster 9-6-3-1 * So for the set of 9, it would be 18 total reps.
7 Wall Balls (9/6 kg.) 7 Pull-ups 7 rounds Rest 3 min. 2 Sets
1 Snatch Complex: 1 Hang Power Snatch (70/50 kg.) 1 Squat Snatch 1 Hang Power Snatch 1 Squat Snatch 6 Alt. Pistols 8 Push-ups Each round, add: 1 Snatch Complex 1 round of Pistols/Push-ups As far as possible in 20 min.
