“Steel Yard” 35 minute cap (Comp) 100 Double Unders 90 Air Squats 800m Run 70 Alternating DB Snatches 35/50 60 Weighted Step Ups 35/50 50 Wallballs 14/20 400m Ball Run 14/20 30 Deadlifts 155/225 200m 1-Arm Farmers Walk 35/50 10 Muscleups (Ring or Bar) (Fitness) 100 Double Unders 90 Air Squats 800m Run 70 Alternating [...]

4 Rounds for Time 35 minute cap (Comp & Fitness) 20 Toes to Bar 20 Pushups 20 Snatch Grip Jerks behind the neck 65/95 20 Overhead Squats 65/95 (Bootcamp) 20 Leg Raises 20 Pushups 20 Snatch Grip Jerks behind the neck @ manageable weight 20 Overhead Squats @ manageable weight