3 ROUNDS
5/5 SA KB or DB Sumo Deadlift
5/5 SA Russian KB or DB Swing
10 Ring Rows or Single DB Bent Over Row
100m Run

4 SETS FOR QUALITY
1 Kip Swing + 1 Pull-up x 5 Reps
10 Diamond Push-ups
:30 Single Arm (L) / Single Leg Plank (R)
:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

STRENGTH
4 SETS FOR QUALITY
10 DB Bent Over Row
10 Diamond Push-ups
:30 Single Arm (L) / Single Leg Plank (R)
:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

EVERY 2:30 x 5 SETS
10 Pull-ups
15 Russian KBS (70/53)|(53/35)
200m Run

(Score is Each Round for Time)

EVERY 2:30 x 5 SETS
10 DB Hang Power Clean
15 DBL DB Russian Swing
200m Run

(Score is Each Round for Time)