3 Rounds of:
100m Run
9 Thrusters 45/35
12 Walking Lunge Steps
GET POWERFUL (14 Min)
Thruster
In 14:00 establish a heavy triple
GET FIT (12 Min)
For Time
10 S-DB Box Step Overs 24/20" 50/35
30 Deadlifts 165/110
20 S-DB Box Step Overs
20 Hang Cleans 165/110
30 S-DB Box Step Overs
10 Shoulder to OH 165/110
12 Min Cap
COMPETITORS EXTRA:
Row
10/8 Calories x 10
Rest :60
Sprint each round
ATHLETES NOTE:
Dropping the DB is likely not an option if you want to finish today. Keep moving and take some short breaks on the barbell if needed.