Rx

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge 95/65

8 bar-facing burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

A) Open WOD 16.1

B) TBD

Skill #1: 12 min EMOM

8 Barbell Curls AHAP

30 Seconds of Banded Tricep Pull Downs/30 seconds rest -

30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -

Skill: 8 min EMOM

100M Sprint

WOD:

3 Rope Climbs

30 KB Goblet Lunges total 53#/35#

30 KB Swings 53#/35#

3 RFT

15 minute time cap

Note: Stagger if a big class

A) CF S-WOD

B) CF Metcon / modified as follows, 3 rope climbs, 18 goblet lunge, 20 russian swings @ (70/53)

C) 3RNFT; max HSPU; 15 GHD sit ups