Warm-up
300m row
20 ring rows
10 barbell thrusters
300m row
10/7 dead hang pull ups
10 thrusters (100/65)
300m row
10 bent over rows (100/65)
20 scap push ups
Stretch out and work on C2B efficiency
Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.
Partner up and have one athlete judge the other athletes repetitions
If you are not curled up in a ball on the ground…
4x500m Row @80%
Rest 2 minutes between intervals