(from @treelinecrossfit) For time

• 1600m run
• 3:00 rest
• 800m run
• 2:00 rest
• 400m run
• 1:00 rest
• 200m run

Chris - 5:08, 2:22, 0:58, 0:32

Strength

• 1 pause split jerk (work to daily max)

Pause 0:02 in the dip and 0:02 in the split

Chris - 90kg/199lb

Every 1:00x10

• 1 split jerk (85-90% of daily max above)

Chris - 80kg/177lb

For time

• 9-7-5 muscle-up
• 30-20-10 snatch (34kg/75lb)

Chris - 8:54