PART 1 (00:00-03:00)

100 Single Unders then

AMRAP Single Dumbbell Burpee to Power Cleans (30/20)

*Tiebreak: Time to finish the SUs

*Score is total reps

- - - Rest 2 minutes (03:00 - 05:00) - - -

PART 2 (05:00 - 09:00)

3RM Thrusters

*Score is last successful weight lifted before 09:00

- - - Rest 1 minute (09:00 -11:00) - - -

PART 3 (11:00 - 24:00)

5 Rounds For time

15 Hanging Knee Raises

12 Deadlift (45/35)

9 Front Squats (45/35)

6 Shoulder to Overhead (45/35)

Tiebreak: Time to finish the 2nd Round

*Score is the total time or the total reps completed before the Time Cap