Warm-up

3 rounds not for time

30 double unders

60 single unders

10 single arm dumbbell overhead squat (light weight)

Strength

Overhead Squat

Find your 1 RM

Metcon

On a running clock:

0:00–10:00:

Run, 1 mi

max reps in time remaining, Clean & Jerk, 135/95 lbs

10:00–13:00: REST

13:00–20:00

Run, 800 m

max reps in time remaining, Power Snatch, 115/80 lbs

20:00-23:00: REST

23:00–27:00:

Run, 400 m

max reps in time remaining, Thruster, 95/65 lbs