Every 2:30 4 rounds
3 T2B
3 Hang power cleans 75% of 1rm
3 Box jump overs
Waiter carry (red curb)
3 Box jump overs
3 Front squat
3 T2B

Rest 1min

Run 1200 (8min cap)

Rest 1 min

Every 2:30 4 rounds
3 T2B
3 Hang power cleans 75% of 1rm
3 Box jump overs
Waiter carry (red curb)
3 Box jump overs
3 Front squat
3 T2B

Block Strength 

Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

Five rounds for time of: (comp wod)
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed