Every Minute on the minute

1 - 5 min: 20 KB Swings (1.5/1.0pd)
6 - 10 min: 15 Box Jumps (24/16)
11-15 min: 15 WallBalls (20/14)

Completed Round w/in the minute = 1 point
Score total points before broken rep minute

Chanclas
25 Burpees
25 Double-Unders (3:1)
25 Handstand Push-Ups
50 Air Squats
50 Double-Unders
50 Toes Thru Rings
200m Run
75 Double-Unders
75 Push Press (65#/45#)

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Let me preface this diatribe by saying I WAS doing HSPU with my hands on the ground and an Abmat under my head. Been doing that for months, thought I was Rxing WODs with HSPU. Life was good. Fast forward to today.
All of a sudden, to Rx the HSPU, I must have a 25lb plate on each side of the Abmat to place my hands on, not to mention hands go on the INSIDE side of the hole. This is a whole new ballgame people, This adds 2 inches to the depth of your HSPU. I struggled like a Mother Fu@ker. Took me almost 20 minutes to finish. Moral of the story........2 inches makes a huge difference. Depth matters.

• 9 Min AMRAP of:
Ring Muscle Ups 3 reps
MB Wall Ball (12/9Kg) 12 reps

20 Min AMRAP of
Run 400m
-then, 3 rounds of-
5 Hang Power Cleans 70/50kg
10 Alternating Lunges 70/50
*That completes one round, do as many as possible in 20 minutes.

50 double-unders
10 renegade rows @ 45lbs

5 rounds

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4

3 rounds for time of:
1 sprint w/ sandbag 120m/heavy bag
30 pistols, alt.
5 rope climbs, short competition rope.

Starting with shoes and socks off, drop into a pistol squat position and put your shoes and socks on without coming up from the pistol position. Do both feet without coming up to pass the challenge. Hands touching the floor or both legs touching the floor at the same time is a fail.

0-10 Mins

25 Sit-ups
5 Clean and Jerk @80kg

10-25 Mins

50 Air-squats
40ft Hand-stand walk
30 Pull-Ups
20 Burpees
10 Power Snatch @50

25 onwards…

80 Double-unders
40 T2B
20 Front squat @80 (No rack)