20 min warm-up then:

5 rds NFT:

Run 200m 

HS walk 20ft 

1 rope climb 

+

 

21, 15, 9 for time: 

Power snatch 115# 

Pull-ups

 

7:08 - not bad. Pulled something in my right forearm.

rest as needed

 

10min amrap 90% effort 

Row 150m 

15 back extenstions 

10 burpee 

 

5 rounds + 150 meters

rest as needed

 

10-1 for time: 

Thruster 95# 

 

3:59