Warm up:
4 rounds row 500 m+10 burpees+20’ banded side walk
A.
2 rounds
(scores on the each piece for round 1 and 2 should be as close as possible)
10 min clock
20/15 cal bike
8 right arm kb snatch 70/53
8 burpee box jumps 24/20
8 left arm kb snatch 70/53
Rest 2 min
75 wallballs 30/20 to 10/9
Rest 4 min
B. Class
C. 4 rounds not for time
:15 weighted hip extension hold AHAP+:15 hip ext hold+10 hip extensions
4 sumo deadlifts w/3 sec lower