*A1. 3 RFT – (15:00 CAP) @ hard pace.

400m Run

21 KBS (rx: 24/16; 16/12kg)

12 pull ups (jumping pull ups or ring rows)  

A2. 6 min recovery row or bike. Self-timed 

A3. 3RFT – (9 min CAP)  @ hard pace

200m Burden Run (Sand bag or slam ball)

10 Heavy Russian KBS

5 Bar MU (C2B pull ups) 

A4. 3 min recovery row or bike if time allows. Stretch calves, hamstrings, glutes, and hip flexors, lats, and wrists with  time remaining  

*All athletes must be done A1-A3 in 30:00.   *Have access  to all KBs and object  for the run AHEAD of time.