HSPU and Pullups

3 rounds:
3-5 S. HSPU
3 S. Pull ups
1min rest b.r.

then

3 rounds:
5 Kipping HSPU
1 Legless Rope Climb
1min rest b.r.

12*40sec on/ 20sec off

1. Burpees
2. DU´s
3. TTB
4. Push ups
5. Ring rows
6. Tuck ups
7. Jump Squats
8. KB hold
9. Plank
10. Walking Lunges
11. Bear Crawl
12. Hollow hold

Clean and Jerk Complex

Work up to a heavy weight for:
Clean + 3 Front Squats + Jerk

WOD

5 rounds of:
12 alt. pistols (scale reps, skater squat or Box var.)
12 alt. DB-Snatches (22,5/15kg)
12 T2B
- 10min cap -

Wod

Amrap30
800m run (try nosebreathing in all runs if you can)
800m row
80 doubleunders or 2:00
600m run
600m row
60 doubleunders or 1:30
400m run
400m row
40 du or 1:00
200m run
200m row
20 du or 30s