WOD:

30 sec max AB Cal / C2 Cal - 15 sec rest - 30 sex max cal
1 minute rest
1 minute C2 Row / AB cal for max - rest 30 seconds - 1 minute burpee for max reps
2 minute rest
1.30 min C2 ROW / AB for max calories - rest 1 min - 1,5 min burpee for max calories.

WOD B:

100x TTB for time

30 power snatches
60 box jumps
90 air squats
120 double unders
Tc 30'

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90%
4. 10x 55%

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

1. 5x 50%
2. 5x 60%
3. 5x. 70% 4.-9. 3x 85-90%
4. 10x 55%

Every 2min 12x4

Build up to a heavy 3 deadlift in 12 minutes.

Technique
Ring muscle up
Strength work
Dips and Hspu (Strict)

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time