Teams of 3

3 minute AMRAP dips

Rest 1 minute

3 minute AMRAP strict pull-ups

Rest 1 minute

3 minute AMRAP bench press @bodyweight

Rest 1 minute

3 minute AMRAP plate push @45/25

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups

A) CF Metcon

B) 2k row

A) Open WOD

B) Work on a weakness / Possibly TBD

Strength

E2MOM 12 minutes

3 push jerks @85%

WOD

10 RFT

100m run

1 legless rope climb

Score: push jerk weight + time

Scaling

Skill

2 minute AMRAP muscle ups

1 minute rest

1 minute AMRAP muscle ups

30 second rest

30 second AMRAP muscle ups

WOD

EMOM

1 clean @80%

Warm Up: Tabata of mountain climbers, supermans, sit ups, squats

Skill: Thrusters

WOD:
KB or DB swings
Shoulder press
Burpee Broad Jumps

GAME!!

A) Muscle up complex, 5 rounds. 1 Muscle Ups +5 Dips + Max L-Sit hold

B) CF Metcon

C) Complex: 2 FS + Push Jerk + Split Jerk Find heaviest for the day

Strength

E2MOM 12 minutes

Power clean + hang power clean + 2 split jerks @75% of lightest movement

WOD

4 RFT

30 double unders

20 shoulder-to-overhead @95/65

10 pistols (5 each leg)