 Skill:
5 Rounds Reverse Ring Plank Hold Combined Time Together MetCon: 100 Hang Clean (115/75) 50 Double Unders 100 V-Ups w/ Med Ball (20/10) 50 Double Unders 100 Push ups 50 Double Unders 100 Foot Elevated Ring Rows 50 Double Unders Comp Bonus: 10x Tabata Burpees Toes to Bar
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 MetCon:
20-18-16-14-12-10-8-6-4-2 Pull Ups 19-17-15-13-11-9-7-5-3-1 Back squat (185/135lb) Competitive Bonus: 30:00 MOB, & Lacrosse ball work  Skill:
Find Max Box Jump Height MetCon: "Open 13.2" 10:00 AMRAP 5 – Shoulder to (115/75) overhead 10 - Deadlift, (115/75) 15 - Box jumps, 24/20 Competitive Bonus: Strict Hand Stand Push up (for Depth) 2-2-2-2-2 Kipping Hand Stand Push up (for Depth) 2-2-2-2-2  MetCon:
20:00 AMRAP Partner WOD Row 500m Run 500m Competitive Bonus: 1.) “Lipson Test” 400m bodyweight Sled Pull 2.) Max reps 185/105 Bench Press  Strength 1:
Zercher Lunge 4-4-4-4-4 Strength 2: Zercher Squat 2-2-2-2-2 MetCon: "Bergeron Beep Test" 10:00 AMRAP (COMP = EMOM for as long as possible) 7 Thrusters, (75/55#) 7 Pull ups 7 Burpees Competitive Bonus 1: 5:00 AMRAP: Wall Balls Competitive Bonus 2: For time: 100 Hip Extensions 100 Sit Ups  Skill:
Rock Wall Climb 25:00 MetCon: Team WOD 5 rounds 1:00 rope climb (Alternate) 1:00 partner sled push 1 lap then alternate 1:00 Dips (Alternate as needed) Comp Bonus: 10 Rounds of: Max C2B Pull ups in 10 seconds, 20 seconds rest Max Double Unders in 20 seconds, 10 seconds rest  Strength:
Clean 1-1-1-1-1-1 MetCon: Choice of one or both of: “Randy” 75 power Snatch (75/45#) and/or: 8:00 AMRAP 8 med ball cleans (20/14) 6 sit ups Comp Bonus: 3 position :05 Pause power Snatch  OH Squat
1-1-1-1-1 Front Squat 2-2-2-2-2 Back Squat 3-3-3-3-3 MetCon: 4:00 AMRAP Hurtle Burpees Comp Bonus: 6:00 AMRAP 2-1 Squat/box jump  Strength:
Shoulder Press 2-2-2-2-2 Bench Press 2-2-2-2-2 MetCon: 1000m row buy in 5 rounds: 10 – Push Ups 10 – Dips 1000m row Cash out Competitive Bonus: Weighted Strict Pull ups 3-3-3-2-2-2-1-1-1 Muscle Up work  Strength:
Deadlift 2-2-2-2-2-2-2-2-2 MetCon: "Mighty Mouse" 7 Rounds for time : 2 Deadlifts (275/185) 4 CTB Pullups 6 Burpees 8 KB Swings (65/45) 10 Double Unders Competitive Bonus: 4 position :05 pause Squat clean |
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