6 rounds:

Run 400m
8 C2B
16 KBS (24/16kg)

Rest 90sec

Total of six rounds. Rest 90sec between rounds. Scale if needed (C2B-->Pull-Up, decrease the weight). Steady pace.

MAX WATT in 15s CAP

MAX WATTAGE in a 15s CAP

WOD (S): “Pick your poison”
1) Wall ball x 60
2) HR push ups x 70
3) KBS 24/16 x 80
4) Burpees x 50
5) T2B x 40
6) Pull ups x 40
7) Jumping lunges x 80
8) thrusters 35/25 x 40
9) DB/KB snatch x 40

Pick 6 of 9 movements and complete as chipper style

3x

12 (6/6) Lunge step w/ barbell in back rack.
- @40-45% of 1RM Back squat
- Alternating step back
- All sets with same weight
- 90sec rest btw sets

3 RDS:
20 Weighted sit-ups (DB on chest)
Max reps push-ups
Rest 2min

No resting when doing push-ups. Keep going unbroken without pauses, until failure.

Post total reps of push-ups.

1a) L-sit 3x15s
1b) support on rings 3x25s
1c) kipping/ butterfly pull ups 3x6

Amrap 14
1 deadlift
1 brp over bar
2 deadlifts
2 brp over bar
3...
4...
Men use bodyweight
Women use 75%

7RFT:
9 CJ (135/95#)
15 T2B
21 Calorie Row
Rest 2:00 between rounds

GLUTE & BOULDERS (8mins)
BB REV LUNGES 15/, 14/, 13/ ...1/
BB Push Press 15, 14, 13...1/
Box Over Burpees 15, 14, 13....1 (total reps)
increase your BB lbs as you decrease Reps
Partners start staggered, P1 @ BB rev lunge & P2 @ burpees