10 Sumo Deadlift High

10 Ring Dips

10 Rounds

150 Wall Ball

90 Double Unders

30 Muscle ups  

1-10-1-20-1-30

Back Squats

The 10,20,30 should be at 60,50,40 % of the 1 The 1 reps are % 80,90,100

400 meter run

21 kettlebell swings

12 pullups           

then

Deadlifts : 1-10-1-20-1-30

The 10,20,30 should be at 50,60,70 % of the 1 The 1 reps are % 80,90,100

Run

Kettlebell Swings

Pullups

Deadlifts

Wall Ball

Double Unders

Muscle ups        

Sumo Deadlift High

Ring Dips

Rounds

Row

Thrusters

Pullups

Run 5 K

250 Meter Row

20 Kettlebell Swings

YGIG     

20 minutes. ( if solo , rest time equal to your first effort.)

10 minutes to Snatch

30 reps at 75

30 reps at 135

30 reps at 165   

Sandbag Run 400,300,200

Rope Climbs- 5,3,1