ROCKET & GROOT (For Time)
400m Run
4x Rounds
5x Toes-to-Bar
10x Push-ups
15x RKBS 55#

then

400m Run
4x Rounds
5x Burpees
10x Squats
15x DB Snatch 50#
[18:06)

Bech Press 5x5 @ 185#

Grip Curls 3x10 @ 55#, 105#, 155#

Bar Hangs :50, :30, :18, :10, :10

Push-ups
3x30 Diamond with :03 pause, Normal with :03 pause, Wide with :03 pause