C.
In teams of three, complete 4 rounds of:

1 min Row (10/15 cal)
2 min (10 Thrusters 30kg/45kg)
3 min (30 DU)

Use weighted vest or bar on shoulders.

B.
Three sets of:

Front Squat x 2-3 reps

Pull-Ups x Max Unbroken Reps

Rest as needed!

Ring Row
3 x 15

superset with

SA Kneeling DB Row
3x10/

superset with

crab reach
3x5/

3.5-4 min sets
15 minutes

1) 1-3 Rope Climb
2) 5-10 Thruster (40/30kg)
3) Run 150m

WOD 2:

IN 12 MIN.
100 BAR OVER BURPEES
ESTABLISH 1RM BEAR COMPLEX

Tiebreak: time of 100 Bar Over Burpees
Score: highest weight of 1RM Bear Complex

For time in teams of 3:
1500m row
50 Thrusters 45/30kg
50 Toes to Bar
200 Double Unders
50 Toes to Bar
50 Thrusters 45/30kg
1500m row

No bounce bench press – 5×5 @ 60% – Slow on the way down, explosive on the way up.

3 min TGU to Tall Sit
3 min TGU to half Kneel
3 min Full TGU

10 minutes
3 min KB Swing
3 min SA Swing
4 min Snatch