Every minute on the minute for 15 minutes perform:
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch

Try to increase the load every minute.


50-40-30-20 and 10 rep rounds of:

Post: Squat Snatch practice with light bar.



95/65 lb Thrusters, 100 reps for time

Turkish Warrior


As many rounds as possible in 20 minutes of:
4 Pull-ups
6 Turkish Get-ups, 1.5/1 pood alternating arms
10 Kettlebell swings, 1.5/1 pood

Back Squat

With 35/25 lb dumbbells in each hand complete as many rounds as possible in 5 minutes of:
1 Push-up, 1 Left arm row
1 Push-up, 1 Right arm row
2 Weighted Step ups, 18″ box

Rest as needed then,
Get your 3 rep max Back Squat



For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Team Tire Flip

As a team complete the following round for as many times as needed to flip the tire for 50 meters for time:
3 Tire flips (as a team)
2 Tire Jump Overs (per teammate)
1 Rope Climb (per teammate)