12 Minutes: as many rounds/reps as possible.

-150 Wall Ball Shots (20 lbs to 10' target)
- 90 Double Unders
-30 Muscle ups

Tuesday 120320
9-6-3 reps for time of:
165 pound Thruster
Muscle-up

Scaled to:
135lb Thruster
Jumping M/U

6:39

Pretty pumped with how quick this one went. My goal is to do this one as Rx'd by the EOY. Even if it takes me 12 minutes, I want the real MU's.

Buy-In:
5-Minute Squat Test
Tabata Bottom to Bottom*
*Includes Bonuses

Strength:
5x5 Sumo Squat

Cash Out:
150 Partner Medicine Ball Sit-Ups

7min AMRAP, for reps
1-2-3-4-5... ring dips (RMU)
3-6-9-12-15... sit ups

10 min amrap:

20/17 cal ski
15 Stoh 95/65 lbs

7x2 deadlift

5 rounds of:
-250m row
-5 hang clean (75 lbs)
-10 wall balls (14 lb)

• time stops when u and partner get done with all 5 rounds

70 min
Warm up: EMOM12
1.Skill
A. Butterfly pull up drills
- 4 sets of box assisted butterfly pull ups
B. Butterfly pull ups
- 7 + 8 + 9 + 11 = 35 reps
- 11 reps - PR

2.Conditioning
A. 15min @ 70% effort:
15+15m one arm Farmers carry - 12 kg KB
10+10 one arm KB swing - 12 kg KB
5 m HS walk
-rest 60s-
Result: 4 rounds

13min AMRAP, for reps
5 wall walks
8 broad jumps 6/4"
11 knee-to-chest (T2B)

Every 90s for 10 rds:

1 power snatch + 2 squat snatch ( no tng!)

Start about 70% of max power snatch and build from there.

team wod men vs women

-*2rounds of :
-sled push 180lbs plus sled
-push ups
-dips
-sit ups
-kb swings 53#
-burpees
-row (max calories)
-overhead squat 45# plate
-air squat

*one member starts at each round, do max reps at each station