Warm Up: – 400m run
50 DU/150 SU
25 burpees
20 box jumps
10 medball thrusters
WOD: – AMRAP 2 – Wallballs
Rest 1 min
AMRAP 3 – Meball core destroyers
Rest 1 min
AMRAP 4 – Burpee box overs
Rest 1 min
AMRAP 3 – DU/SU
Rest 1 min
AMRAP 2 – Pushups
COMPETITION TEAMS:
Warm Up: – Barbell WU: 30 sec of each @75/55
SP / PP / PJ / BS / FS / OHS
Then; 2 rounds NFT
10 burpee box overs @ 30/24
Max effort un-broken DU
Skills: – Handstand walking – 5 min practice
Pistols – 5 min practice
WOD: – A. Partner M/M, F/F
5 min establish heaviest 1RM Cluster
Rest 3 min
B. For time:
100 box jumps
300 DU
“Karen” (150 wallballs)
*2 partners must maintain 25/15 OH during entire wod*
Rest 5 min
C. Complete 30 Bar MU for Time
