Fitness
5 rounds
21-Pullups
21-SDHP

Performance
Tyler
5 rounds
7-Muscle ups
21-SDHP 95/65
(scale options: 7-bar mu. 2121-pullups. scale to smaller number of ring mu. reduce load on sdhp)

Fitness and Performance
Adrian
7 rounds
3-Forward rolls
5-Wall climbs
7-Toes to bar
9-Box jumps 30/24
(scaling options: if unable to do forward roll can do 3 cartwheels or just lay and floor and roll sideways 3 times. for wall climbs just go as high as you can or do down and backwards bear crawl. toes to bar scale to hanging knee raises. reduce height on box jump. NO STEP UPS. jump to a 3″ plate if thats what it takes for you to do a box jump but no step ups)

Fitness
Alexander
TEAM
5 rounds
31-Back squat
12-Russian KB Swings

Performance
Alexander
TEAM
5 rounds
31-Back squat 135/95
12-Power clean 185/125

Fitness and Performance

“Bowen”
3 rounds
800m run
7-Deadlift 275/185
10-Burpee pull ups
14-KB thrusters 53/35 (7R7L)
20-Box jump 24/20

Fitness
20 min clock
13-Bench Press 170/120
Then in remaining time
Amrap
7-Chest to Bar
77-Single unders
2-Front Squats
28-Sit ups

Performance
Foo
20 min clock
13-Bench Press 170/120
Then in remaining time
Amrap
7-Chest to Bar
77-Double Unders
2-Squat Clean 170/120
28-Sit ups

Fitness and Performance

Liam
2 Person TEAM
For time
800m run carrying 45/25lb plate
100-Toes to Bar
50-Front Squat 155/105
10-Rope Climbs
800m run 45/25lb plate
(both partners run together 800m. carrying a single plate swapping it back and forth on the run as needed. have to come in door together. split reps equal on the T2B and Front Squats and Rope CLimbs. ends with another 800m with plate same rules as the first one. time stops when both partners feet are on black mat)

Fitness
Havana
TEAM
25 min amrap
150-Double Unders(1:1 singles)
50-Push-ups
15-Sump DL high pull

Performance
Havana
2 person TEAM
25 min amrap
150-Double Unders
50-Push-ups
15-Power Cleans 185/135
(split work as needed to survive and get maximum rounds)
(scale options: 1:1 singles. lighten the weight on power clean)

Fitness and Performance

Scotty
11 min amrap
5-Deadlift 315/220
18-Wallballs 20/14
17-Bar over burpee
(scale reduce weight)

Fitness and Performance

Emily
10 rounds
30-Double Unders(1:1 penguins)
15-Pull ups
30-Air Squats
100m Sprint
Rest 2 min
(this will have a 50 min time cap)

Fitness
5 rounds
100m sprint
10-Thruster
15 KBS 2/1.5 pood
100m sprint
rest 2 min

Performance
“T”
5 rounds
100m sprint
10-Squat Clean Thrusters 115/75
15-KBS 2/1.5 pood
100m sprint
rest 2 min