15m – Warm Up

5m – Movement Prep

Strength - 15m to complete competitor’s unilateral strength work AND

  • 3x5/side Weighted Pistols (scaled with split squats – not Bulgarian)

4RFT:

10 KB Snatches (alt arms) 24kg/16kg

200m Sprint

*8m time cap

*Competitor’s use 90lb dumbbell for men/60lb dumbbell for ladies. If you cannot complete these loads,

you may use KBs.