establish your maximum weight in 5 minutes

7 Burpees

AMRAP 18:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
100m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“FIGHT GONE BAD”-STYLE

5 Rounds for Max Reps:
Wall Balls 20/14
Sumo Deadlift High Pulls 32/24/16 kg
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.

Pre-Wod
-4 X 8 Back Squat (115#)
-5 X 3 Dead Lift (185#)

For Time
-400 Meter XPO Sled Push (2 person team)

The "Master's" Team did well, myself 44 and Jeff my partner 53. Our class beast team got 2:00 ... good teamwork and what a punishing drive! Legs are toast ... Great support as always from our 6:30am Class.

150 wall balls, 90 DU or 180 singles time cap 12 minutes

*Käsilläseisontapunnerrus boxilla - tekniikka

Final WOD ISD Scegli e prova uno dei WOD delle finali.

10 Sets of Pause FRONT SQUAT 3 rep
(50-75%)(24X1)(2min rest)

Technique:

HSPU / Rope climping / GHD sit ups

MetCon: (EMOM 12 min)

20 DU´s
Max rep HSPU