1 Kb swing / 15 pullups
2 Kb swing / 14 pullups
Etc

20 minute timecap
got thru 6 Kb swings on last round

Press
5-5-5
125-125-125

Level II
3 Rounds
Run 400m
14 DB Push-press (40/25)
14 Pull-ups

13:38

Power Snatch 1 RM

for time:

800m run

10 rounds of:
10 HSPU
10 pistols

800m run

Find 3RM Push Up
+15, +25, +45, +60x3

5 rounds for time
20 Double Unders
10 Deadlift (135#)
5 Power Snatch (135#) -> Scaled down to 65#
3 OHS (135#) ->Scaled down to 65#
1 Rope Climb

Turkish Get up
take 15 minutes to get to a 1 rep max on both sides (R/L)

then for time complete three rounds of: 35# kb
5R/5L Kettlebell rack step-up (24")
10 R/ 10L Turkish Get-up Sit-up
20 Kettlebell swings

Pre-Wod:
Bench Press 5-5-3-3-1-1 (increasing weight up to 265)

WOD:
6 Minute AMRAP
-10 Wall Ball Shot (#20/14)
-10 Ring Dip
6 Minute AMRAP
-10 Box Jump (24")
-10 T2B - subbed GHD

For time:

• 25 Burpees
• Run 400m w/ 20 lb med ball
• 25 weighted pullups w/ 20 lbs
• Run 400m w/ 20 lb med ball
• 25 handstand pushups
• Run 400m w/ 20 lb med ball
• 25 Chest to Bar pullups
• Run 400m w/ 20 lb med ball
• 25 burpees

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Warm-up Drills
Speed Rope 3:00
2 Rounds for Quality:
5 x Burpees Jumping Pull-ups
7 x Medicine Ball Cleans
9 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Hoostie''
Complete 5 Rounds of the following for time.
6 x Pull-ups - scaled blue band
6 x Dips - scaled static
6 x Push Press 40lbs
15 x Jump Squats 45lbs