Strength: 

  1. Front squat: 3 x 3.3.3
  2. Heavy sled pull: 3 x 50 Meter (heavy)
  3. 100 Meter total handstand walk, break up however

 

WOD: For time

500 Meter row

30 Chest to bar pull-ups

30 Wall ball (20/16)

30 Power clean (135/95)

30 Burpee box jump over

30 Kettlebell swings (32/24)

30 Alternating pistols

500 Meter row