1. T2B x 10-15
2. Pistolsquat x 10-20
3. Rope climbing x 1-5

1. First pull + second pull
2. Clean pull
3. High hang clean

In teams of 3
1000m Run
150 x Thruster 35/25kg
300 x Burpee
For Time
One rests while two others working with Thrusters and Burpees.
Change as needed.

For Time:
- Push ups x 30
- 50 cal row
- rope climb x 5
- push press x 30 (50/35kg)

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

The WOD is done before the "strength"

8 x Sumo Deadlift
13 x American Kettlebell Swing
18 x Burpee
4 Rounds, For Time

Dynamic Box Squat
8x2r @ 60%
1min Recovery

3 x high hang snatch + no feet snatch 70 %

3 x 2 x snatch high pull + 1 no feet snatch 65 %

3 x for quality

1 min sqaut hold knees on 90 degrees, back against the wall
1 min L-hold hands on the box
1 min jumping lunges
1 min superman rocks
1 min rest