WODS

EMOM 24

1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
4: Rest

Score is highest average rep per exercise

TEAM WOD

For time with a partner

50-calorie row
50 box jump-overs 20/24
50 deadlifts 55/85
50 wall-ball shots 14/20lbs
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row

3 rounds for time

Run 800 m
30-m bear crawl
30 Russian KB swings 24/32