For time:

Buy in: 45 Cal AB, then

I go, you go, 8 rounds of (4 rounds each)

5 Deadlift (30 kg)

4 Hang Power Clean

3 Front Squats

2 STOH

1 Thruster

Buy out: 45 Cal row

Fore time:

4x300 meter run (2 rounds each)

36 Burpee to Plate and Over in sync

36 Plate Squats in sync (10kg Bumper)

300 meter run together with the plates

For time:

2 rounds

16 Single Unders (each)

16 Snatch (partition freely) (25kg)

16 STOH (in sync) (25kg)

16 Box Step Over (10kg bumper) (50cm box)

16 Synchronized knee raises

1 RM Front Squat

For time:

24-18-12 Bänkpress (30 kg)

12-18-48 Wall Balls (4 kg)

6 cal AB VAR efter varje varv, 

(dock ej efter sista varvet WB, utan då direkt

till WL.)

Buy Out:

55 meter (11x5 m) FR Walking Lunges (30 kg)