Monday

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A. Every 75s for 8 rounds:

1. 8 KB Thrusters (build to tough 8)

2. 10 DB Power Snatch (build to tough 10)

B. 15-12-9

    Thrusters (95/65)

    Chest to Bar Pullups*

    Box Jumps (30/244)

*advanced is 9-6-3 of Bar Muscle Ups 

Endurance 

Long Right Lap

Rest 3 minutes 

1200m Run

Rest 3 minutes

Long Left Lap