3 Super Sets:

• Max reps Handstand Push Ups in 60s.
• Max Reps Strict Pull-ups
• 2min rest

Mark the total number of reps.

For Time (with a Partner)
Cash-In: 1,943 meter Row
100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14lb)
10 Thrusters (135/95 lb)
Cash-Out: 1,967 Row

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

A) Front squat
3 x 6 x 70-75% / rest 2 min

B) Back squat
1 x max reps -2 @70-75% 1RM front squat

6x2 Pause Squats @ 75% of max

• 2s. Pause at the bottom

3 Rounds:
1 Minute Row
40-50 single unders
5 Inchworm
5/5 Single Arm Ring Row
:20-30 HS Hold
:20-30 Bar Hang
-into skill part-
Practice Rope Climb for 5-10 minutes (test lower rope climbs and normal climb)
Test some Handstand walking also if you are going for it on Workout

After Testing each movement + 2 more options which are familiar allready: perform 3 working sets of 3 movements you
Sledge push 15+15m
Sandbag over shouder x 4-6 reps
Farmers Walk 3x40-60m
Yoke Carrying 15+15m
Tyre flipping x 4-6 reps
Sledge Hammerring 3x8-12 reps from both sides
rest as needed bwn sets. Use light/moderate weights and effort.

Weighted dip 3 x 3

30 - 24 -18
AbMat back extensions
30 - 24 -18
AbMat sit-ups
15 -12 -9
Power snatches (47/70 kg)

ScaledWOD
For time:
24 -18 -12
Back extensions
24 -18 -12
AbMat sit-ups
15 -12 -9
Power snatches 

3x20 Weighted Sit-ups

Rest & Recover