5 Bar muscle-up (15 pull-ups)

10 Burpees (on plate)

15 Front squat 165/110

20 Overhead walking lunges (45/25)

25 Power cleans (165/110)

Run 300m w/plate

*after R1-rest 2min/R2-3min/R3 complete wod*

Block Strength 

Ten sets of:
Row 250 meters @ 50-60% effort
Row 250 meters @ 80-90% effort
Rest 60 seconds

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.