For Time 10 minute cap (Comp) 21-15-9 Hang DB Snatch 35/50 (Alternate when needed) 12-9-6 Burpee Box Jump 20/24" (Fitness) 21-15-9 Hang DB Snatch 20/35 (Alternate when needed) 12-9-6 Burpee Box Jump 20/24"

5 Rounds For Time (Comp) 2 Rope Climbs 20 Situps 20 Single DB Overhead Alternating Lunges 35/50 (switch hands after 10) (Fitness) 20 Situps 2 Rope Climbs 20 Single DB Overhead Alternating Lunges 20/35 (switch hands after 10) (Bootcamp) 20 Situps 10 Ring Rows 20 Alternating Lunges