Conditioning: Rope climbs 10 full/20 modified, Handstand walking 150 steps, toes to bar (straight legs) 3 x 12, P-bar swings 5 x 5

Power: Muscle snatch 3-3-3-3-3

Metcon: For time:

 40 kettle bell swings 4 laps of bear walk 4 x 50m sprintt

30 kettle bell swings 3 laps of bear walk 3 x 50m sprint 

20 kettle bell swings 2 laps of bear walk 2 x 50m sprint

10 kettle bell swings 1 lap of bear walk 1 x 50m sprint