1) 5 rounds:
30sec on/60 off:
max strict pull ups

2) Complete as many rounds as possible in 6 min of:
15 one arm kettlebell press (24/16 kg)
20 air squats

Rest 3 min then

Row 1,000m for time

Endurance WOD (3+ hours before/after Performance):

Run: off
Tri: Swim – 3 (100m + 200m + 300m) rest the time it takes to do each interval