For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups

Rest day!

Rest day!

• 2min.: Row/Bike/Run

• 5+5 Spider lunge + twist

• 5+5 Up/down dog

• 5+5 Kang squat

• 30s. Kipping swins

• 1min.: Row/Bike/Run

• 2 rds:
  4-6 Front squat
  4-6 Thruster
  4-6 OHS

• Mobility...

5-8km light run

Shoulder mobility with rubber bands and lacrosse ball(s)
And, try this:
http://www.mobilitywod.com/2013/09/pro-episode-44-the-last-25-of-your-ankle-restriction-snatches-and-pistols-here-we-come/

5 rounds for quality
4 Rope climb
8 1-arm DB oh squat AHAFA
4 banded wall walks

3-5 rounds NOT for time (a.k.a
for quality):

800m Run
12 C2B
10m D-Ball/Sandbag/Yoke Carry
12 Single Arm DB Jerk (6+6)
10m D-Ball/Sandbag/Yoke Carry
12 TTB

Overall RPE 3-4, go by feel and
rest as wanted.
Target: move with good form
and try to do sets unbroken or
with the rep scheme that
challenges your fitness level.

Loadings:
Rxd: 30/22,5kg
Masters: 22,5/15kg
Tailored: 20/12,5kg

Tailoring Options:
Run→ Row 1000m
D-Ball/Sandbag/Yoke→ Banded
Barbell Walk
DB Jerk→ decrease loading
TTB→ Hanging Knee Raise

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.

17' AMRAP of:

Run 200m
Double unders x40
Row 15Kcal