WOD

Fitness

For Time:
20 Russian KBS 24/16kg
20 Wall Balls 20/12#
20 Pull-ups
Run 400M
10 Russian KBS 24/16kg
10 Wall Balls 20/12#
10 Pull-ups

Performance

For Time:
30 KBS 24/16kg
30 Wall Balls 20/12#
30 Pull-ups
Run 800M
20 KBS 24/16kg
20 Wall Balls 20/12#
20 Pull-ups

Competition

1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ bands @ 55% bar + 25% band (or chain) resistance – rest 60 sec.

2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

For Time:
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

Midline/Recovery

3X15 Good Mornings – medium, rest 60 sec.