Weighted pull up: 5x3

Push Press- 3x3 working to heaviest load

 

8 Rounds

rx 55/35

8 russian swings

8 pistol squats

8 kb reverse lunge

 

Score: Weight/Time

 

PostWOD:

200m cool down run

30 sec. couch stretch

30 sec goblet squat

6 Rounds
Run 400m
Rest 2 minutes

3 x 60% of best unbroken set of MU/C2B

3 RFQ:

30 x DU's
10m Handstand walking
15 x T2B
20 x GHD sit ups

15 Rounds
Row 250m
Rest 1 minute

Snatch (40/30kg)
For Max Rounds Completed
1 Rep in the first minute,
2 Reps in the second minute,
3 Reps in the third minute etc.

Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

4 Rounds
Run 800m
Rest 3 minutes

C.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell