10 rounds of:
10 Pistols (alternating legs, for a total of 5 each leg)
10 Chest to Bar Pullups
10 Hand Release Pushups

Choose one of the following:
Swim: 800 m/y TT
Bike: 12M TT
Run: 5M @ last weeks 5k pace

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.

Choose one of the following:
Swim: 500 TT
Bike: 25M TT
Run: 5k @ last weeks 10M TT pace

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

DE (Dynamic effort 50-70% max) : Box Squat 2-3 reps on :45 for 7-10 sets

3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following:
Swim: 3 x 400 on 7 min or less
Bike: 3 x 5k TT w/ 5 min spins
Run: 4 x 4 min w/ 3 min rest

For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-ups

Max effort. Work up to 2RM or 1RM if feeling strong today.