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Performance
A: Thruster; 5 x 3-5; rest 3-5 min

Fitness
A1: Goblet Squat @2011; 3 x 7-9; rest 30 sec
A2: Rope Climb Pull; 3 x 3-4; rest 30 sec
A3: Death March; 3 x 12; rest 30 sec
A4: Single Arm Alternating DB Push Press; 3 x 8-10; rest 30 sec

Conditioning
AMRAP in 8 Minutes
200m Run
10 Wall Ball
15 Sit-Ups
20 DB Snatch

A: 20/14; 50/35
B: 16/12; 40/25
C: 14/10; 30/20



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