On a 9-minute clock, 3 rounds for max reps of

• 1-minute handstand hold
• 2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 000, 300 and 600 or start over. If a fall keeps your feet off the ground for more than 5 seconds, start over.

Ladies WOD

 Strength:
      <a href='/journal/movements/26'>Back Squat</a> 5-5-5
      THEN

 3 Rounds for Time
      24 Plate Squats (hold plate against chest)
      12 <a href='/journal/movements/1689'>Burpees</a>
      24 <a href='/journal/movements/538'>Sit ups</a>

Men's WOD

 3 Rounds for Time
      12 OHS (115#)
      12 Burpee Pull ups
      THEN
      250 <a href='/journal/movements/1069'>DU</a>'s for Time

3 rounds, 2min rest after:
12 pull-ups
21 cal row
8 thruster 70-65-60kg

5 x 3 Thrusters 65, 65, 85, 85, 95

WOD - 4 Rounds Total - 2 minutes per round with 2 minutes of rest between each round.

Run 400M and with whatever time left over, max out on that movement. Then rest 2 minutes and move to next round.

1st Round
400 M run
Max HSPU (34 Push-ups)

2nd Round
400 M run
Max Pull Ups (23)

3rd Round
400 M run
Max Air Squats (20)

4th Round
400 M run
Max Sit ups (19)

Gurl, yo crab stink.

2 min AMRAP

Face pulls and press with a rubberband

For time:

A)
3x
800m Run
400m Walk

Straight into

B)
10-20-30-40-50-40-30-20-10 cal
- Row
- Ski-erg
- Assault bike

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

1' ON / 1' OFF
8 rounds (total 16mins):
6 Dumbell FR squats@2x22.5/15kg
20 Double unders
AMRAP power clean@60/40kg

REST

For time:
100/80 cal row
40 wall balls
20 toes to bars

Kyykky 3x2x50%
Penkki 3x2x50%
+niille, jotka eivät kisaa:
Etukyykky 5x10
Kapea penkki 5x10

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)