Team WOD:
200 pull-ups/Ring Rows
*every time someone breaks, everyone does 5 burpees.

4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

2min rest

4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

2min rest

4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

2min rest

4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

5 Rounds for Time :
► 10 HandStand Push Ups
► 15 Box Jump
► 20 Sit Ups

3 x 5 @ 60%, 65%, 70%

4 rounds for time of:

• 15-ft. rope climbs, 2 ascents
• 100-ft. sprint
• 225-lb. squat cleans, 4 reps
• 100-ft. sprint

Pre-WOD:
3 Rounds of the following
10 Front Squat
3 HSPU
5 Strict Pull Ups

WOD:
5 Rounds of the following
100M Run
10 Push Ups

Metcon
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
10 Wall Ball
Run 400 meters
50 Sit Ups

21.18.15.12.09.06.03
For Time :
► Pull Up
► Burpees Touch

For time:

• 1000 m row
• 50 dumbbell snatches
• 50 dumbbell lunges

We will try 80% of the original YALE ROWING barbell challenge, with options for easier paths and exits if it becomes too much to handle!