5 x 3 Reps, Strong Effort, Go up in weight each set. Last Set of 3 Reps should be very challenging.
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WOD: 4 Rounds for time
2 Rope Climbs - P, 1 Rope Climb - A, 5 Pull Ups - H
15 Hand Release Push Ups
200 Meter Run (Try to Sprint)
Rest 1 Minute
*Rest exactly 5 Minutes then hit Part #2 (WOD #2)
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WOD #2
For time: - ALL OUT!
20 Burpee over Box - P 30/24, A 24/20, H 20/16
30 Sit Ups - P Glute Ham Sit Ups, A Ab Mat, H Ab Mat
50 Double Unders - P Unbroken, A N/A, H 2 min time limit of attempts