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RED (RX+):
For Time:
800-m Run
27 Russian KB Swings (32/24 kg)
600-m Run
21 KB Swings
400-m Run
18 one-arm OH KB Sit-ups (switch arms as needed)

WHITE (RX):
For Time:
800-m Run
27 Russian KB Swings (24/16 kg)
600-m Run
21 KB Swings
400-m Run
18 one-arm OH KB Sit-ups (switch arms as needed)

BLUE:
For Time:
800-m Run
27 Russian KB Swings
600-m Run
21 KB Swings
400-m Run
18 KB Sit-ups

Strength:
Front Squat
2-2-2-2-2-2-2

Metcon:
In Partners:
4 Rounds for Reps:
30sec Max Cals Assault Bike
30sec Rest
30sec DB Cleans
30sec Rest
*One person performs Assault Bike while the other performs the DB Cleans.
*They both rest, then switch.

With a Partner for Time:

5-k Row
Every time you switch partners,
both perform:
40 Mountain Climbers
20 V-ups

RED (RX):
5 Rounds for Time:
4 Burpees + Pull-ups + T2B
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + T2B
12 Back Squats

WHITE:
5 Rounds for Time:
4 Burpees + Pull-ups + T2B
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + T2B
12 Back Squats

BLUE:
5 Rounds for Time:
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
8 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
8 Back Squats

RED (RX):
For Total Time:
40/30 cal. Assault Bike

Then:
4 Rounds:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)

40/30 cal. Assault Bike

WHITE:
For Total Time:
30/20 cal. Assault Bike

Then:
4 Rounds:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)

30/20 cal. Assault Bike