WOD
For time:
80 Russian KB Swings (70/55)
400M Run
60 Wallballs (20/14)
400M Run
40 DB Snatch (50/35)
400M Run
6 Rope Climbs
400M Run
*Scale Rope Climbs with 30 Horizontal Ring Rows
Midline – After:
4 min Tabata – Dragon Flag
Extra
-10 min EMOM:
Power clean + FS + Power jerk
-rest 2 min
-4 min to find max:
Full clean + Power Jerk
-rest 2 min
-3 rounds for time:
6 squat clean thrusters (135/95)
10 paralette pushups
40 hollow rocks + 40 arch ups
5 sets – focus on tempo
3 H/A kips + 5 TTB + 3 C2B