A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

PART A:
Warm-up/Skill work: Pullups, Thrusters, possibly handstand pushups.
We’ll work on improving your mechanics at these movements.

PART B:
Metcon(4 rounds for reps)
In 4 minutes, complete:
-400m run/ 500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/ 500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Score Total Reps Each Round

Deadlift 5-5-5-5-5

rest 5 mins

Complete as many rounds as possible in 15 minutes of:
10 Press ups
20 toes-to-bars
30 hip extensions

AMRAP 7 min:
- 20 chest to bar pull up.
- 2 HSPU.

1 min rest.

AMRAP 5 min:
- 20 pull ups.
- 20 diamond push ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of sit-ups.

1 min rest.

AMRAP 3 min:
- Max number of reps of over head bumper squats (20/10 kgs).

For time:

Clean x6 (60/40kg)
MU x3
Clean x5 (70/45kg)
MU x3
Clean x4 (80/52,5kg)
MU x3
Clean x3 (90/60kg)
MU x3
Clean x2 (100/65kg)
MU x3
Clean x1 (110/72.5kg)
MU x3

(Scaling: MU -> C2B + Push up)

Warm Up:
Each Exercises of "Complex"
1x5
45lbs Mens / 35lbs Womens

Load Each Rounds
5 Rounds Heavy "Complex":
1 Deadlift
2 Power Clean
3 Hang Power Clean

Strenght
5x5
Hang Power Clean

WOD:

For Time:
10-8-6-4-2
Hang Clean and Jerk (60/40)
+60 Single Unders After Each Set

Then:

800M Easy Run

Complete as many reps as possible in 8 minutes of:

• 115-lb. shoulder presses
• Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

• 205-lb. hang power cleans
• Each time you break, perform 30 squats

"30sec ON/30sec OFF Fight Gone Bad"
Complete 30 Intervals/6 Rounds of 30sec ON/30sec OFF
Wall Balls
Sumo Deadlift High Pull 35/25kg
Box Jumps 61/51cm
Push Press 35/25kg
Row (Cal.)

         Score: Each exercise is scored by the WEAKEAST number of reps!

10 Floor Press
10 Pull-ups
20 Double-Unders
AMRAP in 20 Minutes

21-18-15-12-9-6-3
clusters @30/25
chest to bar
push ups hand release