Warm-up:
1) Full Pull.  
2) Return handle 1/4 back, then pull.  
3) Return handle 1/2 back, then pull.  
4) Return handle 3/4 back, then pull.  
5) Full Pull. 

Row  
Bear Crawl  
Walking Lunge 

Row  
Wall Walk  
Assisted Pistol 

Row  
Handstand Hold  
Assisted Pistol 

Row  
Handstand Hold  
Pistol 

Barbell Warm-up:
:30 at each movement.  
1) Muscle Clean
2) Elbows Up Rack Stretch
3) Strict Press
4) Hang Power Clean
5) Push Press + Push Jerk

WOD:
Rx’D:

4 Rounds:
On a 2:00 Clock:
15/11 Calorie Row
5 Hang Power Clean (135/95#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

Level 2:
4 Rounds:
On a 2:00 Clock:
15/11 Calorie Row
5 Hang Power Clean (95/65#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

Level 1:
4 Rounds:
On a 2:00 Clock:
12/8 Calorie Row
5 Hang Power Clean (65/55#)

In Remaining Time:
Max Unbroken Reps Shoulder-to-Overhead

– Rest 1:00 b/t rounds

Accessory:
Accumulate: 
50 Strict Barbell Upright Rows
50 Bumper Plate Tricep Extensions (45/25#) 

Stretching:
3 Sets:
:30 Leg Swing Each Leg
:30 Alternating Elbow-to-Instep
:30 Banded Good Morning
:60 Couch Stretch Each Leg

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