5 x 3:00 rounds for reps:
20/15 Calorie row
20 Alternating hang DB snatches 50/35#
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.

For time: 
400 Meter run
30 Power cleans 135/95# MRX 95/65#
5 Rope climbs MRX 3 Rope climbs
800 Meter run
5 Rope climbs
30 Power cleans
400 Meter run

For time:
15 S2O 185/125# Rx+205/135# MRX 155/105#
30 Pull-ups Rx+C2B
60 Double unders
12 S2O
24 Pull-ups
48 Double unders
9 S2O
18 Pull-ups
36 Double unders

5 Rounds for reps of:
1 Min: Back squat
1 Min: Dumbbell bench press
1 Min: GHD Sit-ups
1 Min: Rest

*Athletes choice on order of movements.
*Choose a load for back squat and bench for 10-15 reps unbroken.

Rest day