Row 1000 m
25 pistols
15 hpc 80 kg.
In team of four

3 RFT:
5 Front Squat, 50/35
15 Pull-Ups
5 Bar Facing Burpees
15 TTB
5 Push-Press, 50/35
15 HR-Push-ups
TC: 15

Rest 1min

19:00

5 super sets:

6 reps strict press
12 strict pull ups (20lbs wall ball)

OH Slamball Walk
Agility Ladder
KB Thruster
Alternating Arm Ski
Drop Jumps
TRX Handstand Walk

3x40sec per station

*in between sets do 30sec of mountain climbers and 30sec of jump squats

Practice Ring MU (10-20min)

AMRAP 12 minutes:
200m row
10 Shoulder to overhead 115lbs
10 box jumps 24"

-warm up 10 mins
-5-4-3-2-1- thrusters- 115#

21-15-9 of:
*thrusters at 95#
burpees
box jumps 35" or so
run 400m after each round

*partner holds plank while other person does thrusters

5 min
10 Box Step-Overs
10 Push Press 40kg
30 Double-Unders

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts 225/135
Handstand Push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power Cleans 155/105
Pistol Squats