A] Back Squat: For Load, 3,3,2,2,1

B]180m Shuttle Run@Fast Pace

Team of 3:

7:00 Row@Dumper Level 1
2:00 Rest

Station 1: Pull up bar hang, row, rest
Station 2: Farmers Hold 24/16,row,rest
Station 3: Rest, row, rest

4RFT:
50 Crossover Single Unders
10 Right Arm DB Snatch
8 Wall Facing HSPU
10 Left Arm DB Snatch

4 Rounds Max Distance:
8:00 Machine
1:00 Rest

Score: Distance each Interval

A]FOR LOAD:

Every 3 Min x 6 Sets: [18 Min]

2 Squat Cleans
>Drop and reset between reps.

B]FOR LOAD:

18:00-28:00 >HEAVY SINGLE

Each Round For Time:

Every 2 Min x 15 Rounds: [30 Min] 250m Row

For Time, In Teams of 4: Cap 32 Min

Station 1: 300 Cal. Ski

Station 2: 300 Cal. Bike

Station 3: 200 Shuttle Runs

Station 4: 16 Bodyweight Box Step Ups 40/30

A]50 Bar Muscle Ups
B] 30 Sumo DLHP
30 Bar Facing Burpees
30 Shoulder to Overhead 

Waterfall Style in teams of 3:

30 Min. AMRAP:
20/15 Cal. Row
10 Heavy unbroken Wall Balls 12/9 >Standard Höhe