Segment 1:
EMOM 10 minutes:
1 Squat Snatch
You choose to go across, climb or hit a 1RM

Segment 2:
3 rep heavy Back Squat

Segment 3:
21 DB Thrusters (45/30)
Run 400m
18 DB Thrusters
Run 400m
15 DB Thrusters
Run 400m

Endurance:
6 Rounds
150m Sprint – :30 rest between sets
Rest 4 minutes
4 Rounds 200m Sprint – :45 rest between sets
Rest 4 minutes
2 rounds 300m Sprint – :60 rest between sets