In groups of 3:

Work up to your heaviest “DT” in 20 min

“DT” = 12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to OH. Must be done unbroken without releasing the bar.

 

For time:

Run 800m

Max HSPU in 1:30

Rest 5 min

Run 600m (CFR to Diamond & back + CFR to CA & back)

Max HSPU in 1:00

Rest 4 min

Run 400m

Max HSPU in 0:30

Rest 3 min

CAP 26

 

Alpha

3 Rounds

2:00 HS Walk for distance

2:00 Rest