A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35 lbs)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar

B.
Two sets of:
Landmine Rows x 6-8 reps
Rest as needed

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
For time:
Run 800 Meters
40 Alternating Dumbbell Snatches (35/26 lbs)
40 Knees to Elbow
Run 400 Meters
20 Alternating Dumbbell Snatches
20 Knees to Elbow
Run 200 Meters
10 Alternating Dumbbell Snatches
10 Knees to Elbow

B.
Same