Start Here:
Stage 1
Run 600 m
50 Burpees
40 Single Overhead KB lunge (16/12 kg)
30 Push up
if you can finish stage 1 under 13 mins, proceed to stage 1.1. If over than 13 mins, go to 1.2:
Stage 1.1
21-15-9
Snatch Deadlift (50/35 kg)
Hang power clean (50/35 kg)
Stage 1.2
21-15-9
Wall ball shot (8/6 kg)
Dumbbell hang snatches (20/15 kg)
if you can finish stage 1.1 and stage 1.2 under 8 mins, proceed to stage Final stage A. If not go to Final stage B:
Final A
AMRAP 9 mins
9 Toes to Bar
6 Chin up
3 Wall walk
Final B
AMRAP 9 mins
18 KB SDHP (24/16 kg)
15 Air Squat
12 Sit Up
*score is total your time and rounds