20 rounds for time

• 3 Push Ups
• 6 Sit Ups (Butterfly)
• 9 Air Squats

http://www.movescount.com/moves/move18051256

E1/2MOT1/2M for 6′
(Every 1/2 Minute On The 1/2 Minute)

AMRAP Front Squats (15kg)
AMRAP Ring Dips (red/black band)

Total score FS: 59
Total score RD: 25

AFAP 21-15-9
KB Swings @12kg
Burpees
+
21-15-9
KB Thrusters @12 kg
Push Ups

350 SU
200 Lunges
200 bench dips
2000 meter row

Completed with Bryon

Happy 50th Birthday Brad!

For Time:
-50 Box Jumps (24"/20")
-50 Jumping Pull Ups
-50 KB Swings (#53/35)
-50 Walking Lunges
-50 Sit Ups
-50 Push Press (#45)
-50 Back Extensions (Supermans)
-50 Wall Ball Shots (#20/14)
-50 Burpees
-50 Double Unders -modified 150 singles

10 minutes double unders

2 reps:

70% 35kg
80% 40kg
85% 42.5kg
90% 45kg

EMOM 12 minutes 3 reps @70% 35kg

6 sets of 5 reps

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press
-15 minutes to find a 1 round MAX Clean

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

AFAP
2 rounds of
500m Row

1:51
1:54