500m row
+
Butt kickers
Frankenstein (toe touches)
Walking knee hug
Over/under fence
Duck walk
Inch worms
+
6 min. foam roll
2 min. piriformis
2 min. IT band
2 min. quads

For time
1 rope climb
4 thrusters 135/95
2 rope climbs
8 thrusters
3 rope climbs
12 thrusters

Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches (95# / 65#)
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
 9 chest-to-bar pull-ups
 3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
 10 chest-to-bar pull-ups
 2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
 11 chest-to-bar pull-ups
 1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.