Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs