Part A:
400M row
20 DB thruster 45/25
30 burpees
15 DB thruster
20 burpees
10 DB thruster
400M row
Part B:
Shoulder and hip mobility
Power Program:
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round