Choose ONE of the following sports:
Swim 60:00 TT
Bike 60:00 TT
Run 60:00 TT
Row 60:00 TT

4 rounds:

• 1 minute max meters in row
• 1 minute max burpees
• 1 minute max pull-ups/ring row
• 1 minute rest

1/2/3/4/5
Bear Complex at 100% 1RM Snatch
Bar Muscle Up

Joka alkava min 4 kierrosta

*1-2 x köysikiipeily tai kolme laskeutumista
*10 wall ball
*10-20 DU / SU

3 Rounds, rest as needed:
20 Banded Pull-throughs
25 Banded Face-pulls

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats

2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95#,65#)
25 Toes to Bar

Post:
4x400M runs, 2 min rest between runs.

Snatch pull
Hang power snatch
Hang snatch
OHS

@approximately 80% of 1RM Clean. No power cleans!

"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions