In teams of 2 row as many calories in 5 min as possible Then…, (20 min cap) Back Sq + Front Sq BS- 65% x 10; 70% x 8; 75% x 8 FS – 60% x 5; 65% x 5; 70% x 5 Then…, (10 min cap) Speed Bench Press – 65% x 5; 70% x 5; 80% x 3 x 4 Then…, (10 min cap) Men’s Rx/Women’s Rx 40’ Shuttle Run 20 Pistols (alt legs) 40’ Handstand Walk 20 CTB Pull-ups 40’ Overhead Walking Lunge, 45/25# 20 Burpees to Plate 40’ Overhead Walking Lunge, 45/25# 20 CTB Pull-ups 40’ Handstand Walk 20 Pistols (alt legs) 40’ Sprint Or…, Men’s Scale/Women’s Scale (cap 8:00) 10 Pull-ups 20 Shoulder to Overhead, 135/95# 10 Pull-ups 20 Power Clean, 135/95# 10 Pull-ups 20 Burpees Over the Bar 10 Pull-ups Extra Credit On Your Own…, Weighted 24″ Box Jumps – 5 x 5 Weighted Toes 2 Bar – 5 x 5 Muscle Ups – 5/4/3/2/5 8:30 WOD Class Warm up # 2 Then…, Teams of two EMOM x 6 min ODD: Burpees x 8 EVEN: Calories x 8 Then…., Front Squat – 5 x 7 (Based on feel) Then…, (cap 8:00) 10 Pull-ups or 5 Rope Climbs 20 Shoulder to Overhead, 135/95# 10 Pull-ups 20 Power Clean, 135/95# 10 Pull-ups 20 Burpees Over the Bar 10 Pull-ups No Extra Credit The Wheelchair Gang