Warm up:
4 rounds Run 400 m + 4 power cleans 225/145 + 4 min mobility
A)Time cap: 14 min
Relay style:
Competitor 1 – 100 Double Unders, 25 snatches (115/75), 45/30 pull ups
Competitor 2 – 100 Double Unders, 20 Snatches (135/85), 30/20 chest to bar pullups
Competitor 3 – 100 Double Unders, 15 Snatches (155/95), 15/10 bar muscle ups
B)Time cap: 15 min
Rx (Waterfall entry 3 athletes per team. Can make due with 2 or 4)
50 Toes to Bar
50 Wallballs (20/14)
50 Box jump overs 24/20
50 DB Snatches 65/45
C) AVA if you like
D) 15/10 burpee MU
E) barbell row
5×5