It's only 3RFT

Opens - level 1-2 

Strength - Deadlift 

5x5 

WOD - 3RFT (20min Cap) 

400m run 

9 KBS 24/16kg 

15 Burpee 

21 Pull ups 

Athletes - level 3 

Strength - Weighted Pull ups 

Find your 3RM 

WOD - 3RFT (20min cap) 

9 Deadlifts @ 120/80kg 

15 Burpee touch 12inch target 

21 Alternating DB Snatches 30/20kg