WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups

Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press

Pick a weight you can maintain for all 6 sets.

1c) 20:00 – 32:00 – AQAP: 1 mile Run

Time trial, get after it. Reference 6/13/18 for time.

1d) 32:00 – 40:00 – 8 minute AMRAP:

50 Heavy Rope Single-unders

12 Knees-up

9 Dumbbell Power Cleans 25/15

Extra Work:

2) Abmat Sit-ups: 100 Reps

Keep track of time and sets to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE