Bytown Rx

For Time (30-minute cap)

400-meter run

50 dumbbell snatches (50lb/35lb, alternating)

40 toes-to-bar

30 HSPUs (scale to hand release push ups)

20 burpee box jump-overs (24in/20in)

200-meter run

20 burpee box jump-overs

30 HSPUs (scale to hand release push ups)

40 toes-to-bar

50 dumbbell snatches

400-meter run

Scaling:

Beginners:lighter dumbbell (35lb/20lb), knee raises

Advanced: Heavier dumbbell (70lb/50lb), strict toes-to-bar