5 strict weighted or chest to bar pull-ups +5-7 Kipling pull-ups Run 400m 21 hspu 21 kb swings Run 400 15 hspu 15 kb swings Run 400 9 hspu 9 kb swings

Teams of 3: 100 Deads, 155//105 80 Hang Power Cleans, 155/105 60 Front Squats, 155/105 40 Jerks, 155/105 20 Thrusters, 155/105 One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5...

Clean and jerk 1 rep at each of the following percentages 75,80,85,80,85,90,85,90,95,85 Partner WOD Each teammate completes 3 sets of: 3 RFT: 10 Calorie Row 8 Lateral Burpees over Rower Athlete One completes 3 rounds of the row/burpee couplet as...

Monday 3×5 thrusters from rack WOD 2 rounds 400m run 40 thrusters 75/55

“17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb./155lb 55 wall-ball shots, 20-lb/14lb 55-calorie row 55 handstand push-ups

Pause back squat 3 second hold at the bottom 3-3-3-3 Tabata Deadlift 185/125 Rest 2 min – change weight Power clean 135/85 Rest 2 min – change weight Push press 95/65