12′ to find Back Squat Max
Double WOD:
Rx:
5′ AMRAP (count reps)
5 Thrusters (50kg/30kg)
10 Burpees
* Every rep is -1 second from total time
3′ Rest/Set Up
8 Rounds for time..
10 Tire Jumps
13 Decline Pushups on tire
16 KB Swings (16kg/24kg)
Score = reps in WOD 1 (1 rep = 1 second) minus time to complete WOD 2
Rx+:
5′ AMRAP in any combination
OH Squats (50kg/30kg)
Handstand Pushups
3′ Rest/Set Up
7 Rounds for time
2 Ground to Overhead (70kg/45kg)
5 Muscle Ups
8 Super Burpees
Score = reps in WOD 1 (1 rep = 1 second) minus time to complete WOD 2
Coaches choice core circuit