Thursday:
7 rounds for time of:
120 m Run
5 Ring Dips
7 Pull-ups
9 Push-ups
Time: 16:01
Saturday:
For Time:
200 m Run
15 Back Squats
15 Front Squats
15 Overhead Squats
200 m Run
15 Shoulder Presses
15 Push Presses
15 Push Jerks
200 m Run
15 Thrusters
15 Deadlifts
15 Sumo Deadlift High-pulls
200 m Run
15 Hang Power Cleans
15 Power Cleans
15 Power Snatches
Time: 35:40 Weight: 65 (except front/back squat 85; deadlift 155)
Sunday:
Row 1250m
7 rounds for time of:
120 m Run
5 Ring Dips
7 Pull-ups
9 Push-ups
Time: 16:01
Saturday:
For Time:
200 m Run
15 Back Squats
15 Front Squats
15 Overhead Squats
200 m Run
15 Shoulder Presses
15 Push Presses
15 Push Jerks
200 m Run
15 Thrusters
15 Deadlifts
15 Sumo Deadlift High-pulls
200 m Run
15 Hang Power Cleans
15 Power Cleans
15 Power Snatches
Time: 35:40 Weight: 65 (except front/back squat 85; deadlift 155)
Sunday:
Row 1250m
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