WOD

For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

* Target time: 9-11 minutes
* Time cap: 12 minutes

SWOD

Snatch Deficit Deadlift (3×3 @ 110%)

Snatch deficit deadlift:
3×3 @ 110% of best snatch
*Rest 60-90 seconds between sets*
*15-20 min