Warm up
Run a loop
Work on rope climbs and handstand walks for 10 minutes
WOD1
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Rest 10 minutes
WOD2
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups
*Sub rowing for running if it is pouring out.
Rest 10 minutes
WOD3
50 deadlifts for time @ (275/185)
Every minute on the minute complete 5 burpees