WARM-UP:

2 rounds

• 5 arm circles and flings
• 5 leg swings and sweeps
• 10 jumping jacks

2 rounds

• 5 strict pull-up -or- 10 ring-row
• 5 inch worm -or- 10 push-up
• 5 lunges L+R -or- 10 air-squat

TEST WOD: Wv1|Wk2

Part III – CAP25

5K Row

MOBILITY: 15:00

• Spinal Complex

TEST WOD: Wv1|Wk2

Part IV – 4:00 ON|2:00 OFF|4:00 ON

AMRAP Max & Match

• HSPU
• Pistols

*perform as many continuous HSPU as possible then perform a matching set rep for rep of alternating pistols.

Repeat the process of Max HSPU followed by matching set of pistols for the duration of the test periods.

Record total reps HSPU + Pistols completed over the course of your efforts.