Warm-up
5 Minutes of rowing
EMOM 5 buprees over the rower
*Handstand walking and Handstand ladder work
GAMES WOD1
7 rounds for time of:
3 cleans (205 lbs/135 lbs)
4 handstand push-ups (Ring HSPU for men/strict for women)
*12-minute cap
Masters – 155 / strict HSPUs
Rest 10 minutes
GAMES WOD2 – Legless
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs
*10 minute cap
Regional – 3-2-1-1 legless climbs
Open – 1 legless climb each time
Masters – (75/45) 1 legless climb each time
If time allows, pick a goat WOD and tackle it.