CFE:

1M TT

Then:

10 by 50M. Rest 10s.

CF:

MOB

WK3STR:

Power Clean 8 by 2 to 80%

Push Jerk 8 by 2 to 80%

Front Squat 4 by 4 to 80%

2 Rounds: Not for Time

6-10 Strict Pullups

2-8 Muscle Ups (Ring or Bar) Work your Progression and Level

15 (8 count down) OHS (45/35)

8 K2E

15 Hard Pulls on Rower