September 3, 2016

A. Warm Up 

7-10 Minutes of a game
7 Minutes of setup and specific warm-ups

B. Metcon (5 rounds for time)

5 Sets each for time: 
A. 15 Thrusters
B. 15 Deadlifts
C. 15 Burpees Over Bar
D. Run 1 lap
E. Assault Bike 12/8 Cals 
F. 10 DB or Kettlebell Snatches. 
Rest 2-3 minutes between rounds. 

R1: ABCDEF
R2. FEDCBA
R3. BFEADC
R4. DAFECB
R5. CDBFAE

Loads: 
RX 
75/55 Thrusters
135/95 Deadlift
50/35 DB (24/16 KB)

Scaled: 
Modify the loading accordingly