Pre-WOD:
- Find 1RM power clean

WOD - "Baseline" for time:
- 500M row
- 40 air squats
- 30 sit ups
- 20 push ups
- 10 pull ups

3 sets:
20m walking lunge
10-15 seated Arnold presses

5 rounds for time of

• Swim 200 meters
• Rest 2 minutes

Amrap 14'
9* OHS
1* legless rope climbing / sc normal rope climbing
9* press
Rx 50/30kg
Sc 30/20kg

4 x 3-5/1-3 Legless rope climbs

150 weighted walking lunges

then

1-1-1-1-1-1-1 reps of Snatch + 1 OHS

C.
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
8/6 Muscle-Ups

1 min ON / 1 min OFF:
- Tyre flip x 2.
- Sit-ups.
- Over head lunges (20/10 kgs bumper plate).
- 10 m. Farmer carry (2x32/2x20 kgs Kb).
- Toes to bar.
- Global Trainer push-ups.
- Box Jumps.
- Pistols.
- Pull Ups.
- Handstand hold.
- Burpees (touching the rings)
- Rope climb.

Warm Up:
3 Rounds "Cindy":
- 5 Pull Ups; Work Strict Pull Ups
- 10 Pushups
- 15 Air Squats

• 10 Min Mobility Work

WOD:
- Max Reps in 3 min; 60% of 1RM Bench Press
- 1000M Row for time

D.
Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)