For Time:

30/25 Calorie Bike, then

15 Ring Dips
1 Legless Rope Climb
12 Ring Dips
1 Legless Rope Climb
9 Ring Dips
1 Legless Rope Climb

 

Every 5 mins x 3 rounds:

20/16 Calorie Row
20 Sumo Deadlift High Pulls (95/65#)
20 Box Jumps (24/20″)
Rest remainder of time

 

A. Skill Work – Handstand Progressions

B. Tabata:
DB Strict Press (53/25#)
C2B Pull Ups
*4 rounds of each movement, back to back

Rest 2 mins, then

Tabata:
Shuttle Sprints
KB Swings (53/35#)
*4 rounds of each movement, back to back

 

Partner WOD

In 6 mins,
40 Bench Press (95/65#)
40 Bench (115/75#), then
AMRAP Bench (135/95#)

Rest 4 mins, then

In 6 mins,
40 Hang Squat Cleans (115/75#)
40 Hang Squat Cleans (135/95#)
AMRAP Bench (155/105#)

Rest 4 mins, then

In 6 mins,
40 Deadlifts (155/105#)
40 Deadlifts (185/135#)
AMRAP Deadlifts (225/155#)

 

A. Strict Press, 5 x 2 (increasing weight each round)

B. For Time:
25 KB Swings (53/35#)
50 Double Unders
20 KBS
40 DU
15 KBS
30 DU
10 KBS
20 DU
5 KBS
10 DU

 

For time, in teams of 2:

1000m Row
100 Sit Ups
100 Air Squats
100 Hand Release Push Ups
1000m Row

 

A. For Time:
100 Bear Complex (45/35#)

B. For Quality
20 weighted Sit Ups
:30s plank (side, side, front)