10×1 Tempo Squat Clean, 2 second pause at knee, build across sets.
50 Dumbbell Box Step Ups, 24/20, 1 DB 50/35
50 Pull Ups
50 Single Arm Dumbbell Thrusters, 50/35, switch arms as needed.
400m Run (Pass/Fail)
*You will get one score for the time it takes you to complete everything to the final thruster. From the last rep, you have 2 minutes & 30 seconds to get upstairs, complete a 400m run and return to the box. You either get 400m and a check mark for completing it, or you don’t.