15-12-9 Burpee Box jumps C2B Pull ups OH lunge (meters) Rest 4min "Gwen" 15-12-9 UB C&J 135/95 *if set is broken pick a penalty Restart set or run 400m Rest 4min 30 thrusters 75/55 3 rope climbs 30cal row 3 rope climbs 30 thrusters 75/55

Endurance: 5x1000m row Rest 2min Flush: 25min EMOM Bear crawl Single unders Wall sit Hollow rock/super man rocks OH Hold Barbell Club: A) 5x4 snatch grip DL B) 5x3 hang power snatch C) 5x2 snatch balance D) mobility