50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (95 / 65 lbs)
40 C2B Pull-ups
30 Shoulder-to-overhead (95 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40T2Bs
30 Shoulder-to-overhead (65 / 45 lbs)
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (95 / 65 lbs)
40 C2B Pull-ups
30 Shoulder-to-overhead (95 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40T2Bs
30 Shoulder-to-overhead (65 / 45 lbs)
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back