WOD

In teams of 2, one person working at a time, complete all three AMRAPs in succession with no breaks, 22 minutes total:

AMRAP in 8 min:
20 Pushups
20 Shoulder to OH (115/75)
40 Double Unders

AMRAP in 8 min:
20 Box Jumps (24/20)
20 Toes to Bar

AMRAP in 4 min:
100 Wall Ball
max C2B Pullups (R+ MU) in remaining time

Extra – After Metcon

Skill
A) 3 sets – 5 hollow pos. Pullups w/ 3 sec. hold w/ chin over bar
B) 4 sets – 3 wall walks (chin and toes touch wall) + 5 wide grip strict Pullups
C) 5 Supersets
– 10 Fat bar side bends e/side
– 6 Strict TTb

Strength
A) Bench Press @ 50%: 3 reps every 30 sec until failiure OR you reach 10 minutes

B) Tabata Ring Rows x 8 min

C) EMOM x 10 min:
Even- 5 FS @ 70%
Odd- 100m row

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