3 rounds for time of

15 thrusters
3 15-ft. rope climbs, legless ascent and descent

Women 105 lb. Men 155 lb.

500m Row
40 air squat
30 Abs
20 push up
20 jump pull-ups

Time 5:52

12 min AMRAP:
5 Ring dips
10 MB cleans
15/12 cal Ski

Three rounds for time of:

• 135 pound Overhead squat, 10 reps
• 50 Double-unders

For time with a partner:
"Buy in"
800 m run with 9/6kg medball (200m relay)
then,
"Karen + Isabel"
150 Wall Balls
30 Snatches (60/42.5kg)
then,
800m run no medball (200m relay )
One person works. Split as desired.

Timecap: 30 mins

12-9-6 reps for time of:

• snatch or clean & jerk
• burpees over the bar
• pull-ups

For time

50-40-30-20-10

• Air squat

25-20-15-10

• Barbell row 50kg/35kg

5-4-3-2-1

• Wall climb

Timecap: 16min

15 Min Amrap:

5x Pull Ups (strict)
3x T2B (strict)
1x Hspu (strict)

5 x HSPU
5 x Turkish Get-up
15 x Sit-up (abmat)

Master WOD - December 10th

Jerk
5-5-5-5-5

21-15-9
Push Press
Over the Bar Burpees
Rest Four Minutes
Max Rep Wall Balls