For Time:800m Run50 Pull-ups100 Push-ups150 Air Squats800m Run*Use a 10kg/6kg weight vest if you have one.
Build to a 3RM
Five rounds of:12 Deadlifts9 Hang Power Cleans6 Push Jerks@70kg/47.5kg
400m Row/800m Bike15 Box Jump Overs 24”/20”20 Wall Balls 20lb/14lb
3 Snatch Balance
5-5-5-5-5*Option: Sub Front Squat for OH Squat
1-1-1-1-1*Option: Sub Front Squat for OH Squat
In Pairs on as an Individual Complete 5 Rounds Each of:400m Row/800m Bike15 OH Squats 42.5kg/30kg*Option: Sub Front Squat for OH Squat
20 Burpees15 Hang Power Snatch 35kg (25kg)15 Burpees 10 OH Squat 35kg (25kg)*Rest 1 minute
KB Goblet Cossack Squat6-6-6/side*Light to Moderate Weight
Continue as Far as Possible up the Following Ladder in 15mins:3 Ring Row3 Push-up3 V-up6 Ring Row6 Push-up6 V-Up9..9…9...