5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.
Five rounds for time:
400m run
15 thrusters, 40lb dumbbells
1,000m row
50 thrusters, 45lb barbell
30 pullups
For time:
21-15-9
95 lb barbell Thrusters
Pullups