With a partner! 

Against 10 Mins For Time…

15-12-9

Bar Muscle Up

30-24-18

Shoulder 2 Overhead

100-100-100 

Double Unders

Comp: Bar Muscle Up, 135/95, Double Unders

Fitness: Chest 2 Bar (21-15-9), 115/80, Double Unders

GPP: Pullups (15-12-9), 75/55, Singles

Health: Jumping Pullups, DB S2OH, Singles or plate jumps

Rest 3:00

On a 15 min Clock…

Trading Rounds for 8 Rounds (4 Each) 

20 Wallballs

10 Toes 2 Bar

With Remaining Time:

Set up bar for next workout

Comp: 30/24, Toes 2 Bar

Fitness: 20/14, Toes 2 Bar

GPP: 14/10, Toes 2 Target 

Health: 10-15 WB’s, Situps

At the 28:00 Mark…

6 Mins to complete..

12-9-6

Front Squat

6-18-24

HSPU

Comp: 185/125, Strict HSPU

Fitness: 155/105, Kipping HSPU

GPP: 115/80, Pushups

Health: DB Squats, Mod. Pushups

Express WOD:

Against 15 Mins For Time…

9-7-5

Bar Muscle Up

15-12-9

Shoulder 2 Overhead

50-50-50 

Double Unders

Comp: Bar Muscle Up, 135/95, Double Unders

Fitness: Chest 2 Bar (21-15-9), 115/80, Double Unders

GPP: Pullups (15-12-9), 75/55, Singles

Health: Jumping Pullups, DB S2OH, Singles or plate jumps