For time
1000m run
80 DB snatches @ 50#/35#
60 Wall ball 20#/14#
40 Single DB step-ups 24"/20"
20 burpee pull-ups
Extra Credit
3 sets
15 GHD back extensions
15 DB bicep curls
30 Banded tricep pushdowns
Masters
A. Take 12 min to complete 3 sets:
   A1. SA DB bent over row @ 30X1 x 10/arm
   A2. Seated barbell Z-press x 10
   A3. Single leg @ 30X1 x 8-10/leg
B. 10 min AMRAP
   Row 10 cal
   8 box jumps/step ups
   6 power cleans
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe