For time:

50 UnBroken Double Unders
20m Handstand Walk
3 Rope Climbs
20m Handstand Walk
50 UnBroken Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. (e.g., 10, 22, 9, 15, 15 = 71)

Tabata Squats - 14
Rest 1 minute
Tabata Pull-up - 5, using blue (small) band
Rest 1 minute
Tabata Push-up - 8
Rest 1 minute
Tabata Sit-up - 11
Rest 1 minute
Tabata Row - 4

EK's Total: 42

1X5@75%, 1X3@80%, 1X2@85%, 2X1@90% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.

EMOMx12
4 rounds of:
Min 1: 7 Front Squats, (100/70) – (ground)
Min 2: 70 DU
Min 3: 7-10 Strict C2B

4 rounds for time

• Row 250m
• 3x Power Snatch @ 75%

Then rest for 5 minutes before repeating 4 rounds of row & snatch. Score is total time without rest

Conditioning
3 Rounds:
5 Handstand Pushups
10 Power Clean
15 Burpees
20 Kettlebell Swings
25 Wallball Shots

3 rounds for maximum reps of:
Elevated ring rows

Elevate feet and position rings so that at the top of the row your body is parallel to the floor. Post total number of reps for all three rounds.

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Run for time

15 X 1 Bench Press @ 85% of last weeks 2 rep max (225#)

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WOD: For Time

-1000 Meter Row
-100 Air Squat