100-m KB Overhead Carry (16/12 kg) 10 KB Snatches (5 on each side) 100-m Row 200-m KB Overhead Carry 20 KB Snatches 200-m Row 300-m KB Overhead Carry 30 KB Snatches 300-m Row 400-m KB Overhead Carry 40 KB Snatches 400-m Row
8 DB Weighted Pistols (4 each leg) (10/5 kg.) 8 DB Renegade Rows AMRAP 4 min. Rest 1 min. 100-m Plate Pinch Carry (10/5 kg.) 8 Plate Lunges AMRAP 4 min. Rest 1 min. 8 Front-rack Lunges (4 each leg) (35/25 kg.) 8 Bent-over Rows AMRAP 4 min. Rest 1 min.
27 x 20-m Shuttle Run 24 Burpee Knees-to-elbows 21 DB Clusters (22.5/15 kg.) 18 x 20-m Shuttle Run 15 Burpee Knees-to-elbows 12 DB Clusters 9 x 20-m Shuttle Run 6 Burpee Knees-to-elbows 3 DB Clusters
9-15-21 Overhead Squats (40/25 kg.) Sumo Deadlift High Pulls 3 Rope Climbs between each round
7 Shoulder-to-overheads (60/40 kg.) 25 Double-unders AMRAP 9 min.
400-m Run 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (60/40 kg.) 3 Rounds
