Rest day
25 min bodywork

5 x 2 clean + 2 jerk, 80 %

A:
Halt snatch pull (above knee) doubles @110% of max. snatch
B:
Death by Complex (increase weight every minute)
Power Clean – Squat Clean – Split jerk

C:
Zombie squat MAX

Biking outside for 88 mins (32,1 km)

Calories ski erg
Toes to bar
Kettlebell deadlift @2x32

TC:10:00

Pre WOD
Using your backsquat 3RM, John calculates your 1 rep max
75%, 5 reps
80%, 5 reps
85%, 5 reps (plus as many more as you can do)
Then 5x3 ring dips

WOD:
3 RFT 12min cap
50 DUs (400m run if you can't do DU's, or 25 DU's and 200m run)
21 burpees
12 T2B

Strength Circuit – 2 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Ski

5 x 1000m

Rest 2 minutes btw. sets.
Results is average speed all five rounds.

15-12-9

Power Jerk 60/45kg
Ring Dips

10min amrap

20cal row
8 HSPU