Warm-up: AMRAP in 8 minutes of:

20 mountain climb

10 sit-up

15 back extension

10 thruster w. Empty bar

Perform 5 sets of unbroken reps

Of thrusters:

15/12/9/6/3 reps

Time cap: 9 minutes

Rx: W:30 kg, M:43 kg barbell

Rest five minutes

AMRAP in 9 minutes of:

Kettlebell complex

perform a turkish get-up from the supine

position. when standing, perform an overhead

squat and snatch before returning to the

supine position. repeat alternating hands after

each complex

score is number of complex completed