Your score is determined by how many total reps you complete in the 12 minutes. If you finish the movements before the 12 minutes is up, start over.

Scale - scale power cleans to 95/65, pull-ups with bands, push-ups on knees, muscle-ups perform box of floor standing muscle-up movements 

Two person Team WOD

Each team of two will complete the following movements, in order. One team member performs the movement then they alternate.

One team member runs 400 meters, the other holds a 45/25 lbs weight overhead, then they alternate

One team member performs 100 KB swings, the other rows, then they alternate

One team member performs 100 push-ups, the other performs sit-ups, then they alternate

One team member runs 400 meters, the other does a handstand hold, then they alternate

Some movements such as the overhead weight holds, sit-ups, rowing during the KB swings are not scored. They are merely performed until the other team member completes their movement, so, hurry up!

Three rounds for time of;

Run 400 meters

Wall ball sit-ups 25 reps

Row 400 meters

KB swings 25 reps 1.5/1pd

S-reduce KB weight as needed, no other scaling

AMRAP in 16 min of;

Alternate 400m run and row per round

KB swings 20 reps 2/1.5 pf

Push-ups 20 reps games style

S-scale KB swings to 1.5/1 pd, push-ups can be performed on knees or as regular style

Tabata rows - 20 secs on / 10 secs off for 8 rds

12 min AMRAP

Row 600 meters as a buy in, with the remaining time left complete AMRAP of;

Pull-ups strict 5 reps

OHS 10 reps 95/65

Push Press 10 reps 95/65

S-scale pull-ups to kipping, bands if needed, OHS 65/45, Push Press 65/45

Two Person Teams - both team members working at the same time, each team member has to do each movement

Row 1000 meters while other team member does box jumps then alternate

Run 400 meters while the other team member performs KB swings then alternate

Bar over Burpee squat cleans while(perform a bar over burpee then squat clean) 135/95 while the other member does dounble unders then alternate

S-scale box jumps to step-ups, scale squat cleans to 95/65 and KB to appropriate loads, 3:1 single unders 

Scoring is calculated by taking the total time and subtracting all reps as seconds for the total score

Good luck!

Skill work- 3 x max hold for L-sits, assess posterior chain mobility and flexibility to support positioning of 90 degree angle at hips during L-sits. Perform hamstring and hip stretches if needed.

Three rounds for time;

Run 800 meters

Push-ups 25 reps games style

HSPU 10 reps

S-scale HSPU to elevated box push-ups or band assisted HSPU, scale push-ups to knees or box push-ups if needed, scale run to 400 meters

AMRAP in 10 min of;

Pull-ups 5 reps

Push-ups 10 reps

Air squats 15 reps

Thrusters 1 rep increasing each round (1,2,3,4,...) 135/95

S- scale pull-ups as needed with bands, push-ups to knees, thrusters 95/65

Eight Rounds for time of;

Alternating Row/Run 200 meters

Alternating 10 burpees/ 10 Wall ball each round 20/14

S/M - scale run to jog/walk if needed, scale wall ball to 14/10 if needed

* Where S/M represents scaled and masters

Run 800 meters

Three rounds of;

Power Snatch 10 reps 105/75  S-75/45

Push-ups 20 reps  S-knee push-ups

Weighted overhead lunges 30 reps (15 ea leg) 25/15   S-15/10

Run 800 meters

AMRAP in 8 min of;

Front squats 6 reps 135/95  S-95/65

Burpee pull-ups 9 reps   S-if using bands, perform 9 burpees then 9 pull-ups with bands

Row 5000 meters

Choose a pace that you can hold throughout the Row. A good starting point would be 75% of your 500 meter pace time.

AMRAP in 6 min of;

Power Clean 5 135/95  S-95/65

Burpees 10

Wall ball 15 20/14  S-14/10

The "S" is an abbreviation for scaled. All WOD's from today moving forward will have prescribed and scaled values. 

Eight rounds for time of;

Row 100 meters

Pull-ups 10 reps