1) 3 rounds not for time:
max strict/weighted chin ups (5 minimum)
30 sec hollow hold

2) Complete for time:
25 push press (95/65lb)
25 pull ups
20 push press
20 pull ups
15 push press
15 pull ups
10 push press
10 pull ups

10 min time cap

Endurance WOD:
(3 hours before or after completing the Performance WOD)

Run: 25 minute run at 10k pace
Tri: Bike – 7 min on – 7 min off, 6 min on – 6 min off, down to 1 minute. (all out effort)