E3MOM x 4
6 Def SHSPU 20+10kg plates + ab mat
max strict pullups

"ARROW HEAD"
5 round
AMRAP 3'
6 deadlift 90/60
9 Push-ups
12 sit up
*rest 1:00 between rounds

A,
For time:
10 Power Cleans @84/61kg
20 Ring Push-ups
40 Double Unders
8 Power Cleans
16 Ring Push-ups
32 Double Unders
6 Power Cleans
12 Ring Push-ups
24 Double Unders
4 Power Cleans
8 Ring Push-ups
16 Double Unders
2 Power Cleans
4 Ring Push-ups
8 Double Unders

Goal: sub 9 min

B,
Endurance
For distance:
Sled Drag, 30 mins

Weight = 30/20kg

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 30 mins

• 400m Run

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• Run 200m

• Mobility...

• Work on: Front squat / Thruster / Pull up/C2B

Partner WOD igoyougo for 2 rds
100 burpees (min 3/ max 5)
200 Squats (5/10)
100 push ups (3/5)
200 lunges (6/10)
100 army curls (3/5)
200 jumping squats (10/20)
Timecap 60 min

8 rounds
In 2min 30sec
30/22 cal row
Amrap Air squats
Rest 2min 30sec

• 2 rds:
  1min. Row/Bike
  5 Inch worm
  8 Air squat w/ twist

• 2 rds:
  30s. Row/Bike
  6-8 Devils press
  6-8 Knee rises/Toes to bar

• Mobility...

120 ALT DB SNATCH 22.5/15 15/10
5 BURPEES AT THE TOP OF EACH MINUTE

A: C&j 3-3-1-1
B1: Strict pull ups 3xMax
B2: Dips 3xMax