for time
run 1000 m
200 du
50 dumbell snatch (25 each)
20 bar muscle up
50 dumbell one hand thrusters (25 each)
200 du
run 1000 m
scale:
run 1000 m
400 su
50 dumbell snatch (25 each)
30 c2b or jumping pull ups
50 dumbell one hand thrusters (25 each)
400 su
run 1000 m