WOD:

#30 rock

For Time:

800m Run (1 Loop around block)

30 Pull-Ups

30 Front Squats (155/105lbs) Rx+175/125lbs *UnLoaded Option: 40 Walking Lunges with KB or DB

30 Pull-Ups

800m Run

STRENGTH:

Front Squat

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 3 reps @ 85%
Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

UNLOADED OPTION (No Barbell Option for STRENGTH/WOD)

STRENGTH: 

2rds of :
KB Goblet Squat x 10 reps
Rest 45 seconds

:45 Sec Plank
Rest 45 seconds

:60 Sec Hollow Hold or Rocks 
Rest 45 seconds

COMPETITORS:

A.
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

followed by…

Three sets of:
60-75 seconds of Nose-to-Wall Split Handstand Hold
Rest 60-90 seconds

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

C.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups