4 RFT:

400 m Sprint

8-6-4-2

KB Thrusters 55/35

Reverse Lunges w/ kB 55/35

KB Swings 55/35

5 RFT-

Run 400 m

5 Strict Pull-ups

4 Power Snatch 125/95

3 OH Squats 125/95

2 Snatch 125/95

50-40-30-20-10

Wall Balls 20/14

KB Thrusters 55/35

Weighted Sit-ups

Run 400 Meters between each set (after 50, 40, 30 and 20)

5 RFT-

5 Squat Cleans 135/105

4 Front Racked Lunges

3 Thrusters

2 Burpees over the Barbell

(Same Barbell throughout)

5 RFT-

Run 400 m

8 Double DB Snatch 40s/20s

16 Wall Balls

8 OH Squats 115/85

27 Calorie Row

27 Thrusters 95/65

15 Abmat Sit-ups

21 Calorie Row

21 Thrusters

15 Abmat Sit-ups

15 Calorie Row

15 Thrusters 95/65

15 Abmat Sit-ups

Run 800 meters

15 Power Snatch 115/75

15 OH Squats 115/75

Run 800 meters

12 Power Snatch

12 OH Squats

Run 800 meters

9 Power Snatch

9 OH Squats

18-15-12-9-6-3
Thrusters 95/65
Pull-ups
Box Jumps

3 RFT:

Run (or row) 400 m.

4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s

4 Devil Presses 40s/25s

8 OH Squats 115/85

8 Push Press 115/85