Fitness WOD
20 min to complete as many rounds of:
3-Beginner Rope Climbs
400m Run
Max reps unbroken Shoulder Press 50%BW/35%BW
(score is total number of shoulder press achieved) DO NOT USE PUSH PRESS OR PUSH JERK. STRICT SHOULDER PRESS ONLY

Performance WOD
“Moore”
20 min to complete as many rounds of:
1-Rope Climb
400m Run
Max reps Unbroken HSPU
(score is total number of HSPU)
if you fall off the wall accidentally on rep 2 you are done. unbroken means unbroken.

BONUS
Strength
3×3 OH Squat@85%+5lbs

Skill
3x complex (4-pullups, 3-c2b pullups, 2-bar MU.) if unable to do bar mu make 2 attempts