W.U.  w/Partner

3 Rounds of

  • Assault Bike 15/12 Cals
  • 3 Sandbag Cleans
  • 6 x Burpees

Partner 1 does 15 Cals, Partner does 15 Cals, Partner 1 does 3 sand bag cleans then walks sandbag across the gym, Partner 2 will then do 3 sandbag cleans.  Partner 1 does 6 Burpees then partner 2 does 6 Burpees

W.O.D  14 Min AMRAP of

  • 3 x Bar Muscle Up's
  • 6 x Deadlifts @ 275/215
  • 9 x Hand Stand Pushups

Scale:  

  • Bar MU's will be 6 x Heavy KB Swings 70/53
  • Deadlifts:  225/155, 185/115, 135/95 (Pick a challenging weight that allows 6 unbroken reps)
  • Handstand Pushups: 9 x Strict Presses @ 95/65
  •  

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