FRIDAY

Scaled

13 minute AMRAP:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 hand-release push-ups
Men 135#, 20# ball to 9' target
Women 95#, 10# ball to 9' target

Rx’d

13 minute AMRAP:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
Men 225#, 20# ball to 10' target
Women 155#, 14# ball to 9' target

SUNDAY

Skills Part 1
Handstand Walks

Skill Part 2
Rope Climbs

4 Rounds for Time:
- 200m run
- 2 Legless rope climbs
- 10 burpees

SATURDAY

4 Rounds for Time:
- 6 GHD Situps
- 30 Double Unders
- 4 TGU (1.5p | 1p)

5:00 rest

Tabata

- burpee box jump up & overs (24" | 20″)

5:00 rest

2 Rounds for Time:
- 200m Farmers Carry, (2p | 1.5p)
- 5 Candlestick Levers