150 Wallballs to 10 foot target. 20# ball

Row 4,000 meters for time
Alternating 400m run between

3 Rounds for time:

30 squat cleans
30 pull-ups (half kipping/half blue band)
800m run

4:00 rounds - score total reps of box jumps and hang power cleans

400m run
1:00 box jump (24"/20")
AMRAP hang power cleans (225#/155#)

Repeat 4:00 round x 4, no rest.

2 min välein

Pre-WOD: 5X3 Power Cleans

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 MeterRun

30w/30h/30r of the following

Push Press/ hold overhead (95)
G. Squat/ wall sit (53)
Burpees/ Plank hold
MUSCLE UPS!!!/hollow hold

Stay on the same station for all rounds before switching stations
Take one minute break between stations

3 rounds
400m run / 500m row
20 GHD Sit ups
2 Rope Climbs

Finished in 17:40
First time to do rope climbs, with the help of a box on initial climb.

Pre-WOD: 5X3 Power Cleans

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 MeterRun

“Blake” 4 rounds for time, of:

100ft overhead walking lunge with 45 lb/35 lb plate
30 Box Jump 24"/20”
20 WB 20 lbs/14 lbs
10 HSPU