4RDS
10-RING DIPS
10-DB SQUAT CLEANS 20/30
200 MT RUN
20- WALL BALLS
20-RENEGADE ROWS20/30

10-9-8-7-6-5-4-3-2-1
HANG POWER SNATCH 85/115
PULL UPS
BURPEES OVER THE BAR

1 MILE RUN
50 AIR SQUATS
50 HAND RELEASE PUSH UPS
50 SIT UPS
50 D/L 95/135
800 MT RUN

4 RDS
20-D/L 135/185
20- PULL-UPS
20-WALL BALLS
40 DUBS
RD 1-400 MT
RD2-800 MT
RD 3-400 MT
RD 4-800 MT

BUY IN
10- TGU
3 RDS
20 DB POWER SNATCH 20/30
20- BACK SQUATS 85/115
10- HSPU
200 MT RUN