Somebody give Bates a noogie.
Buy In: Tabata Downdog progression. Mobilize.
Squat 5 set of 3 reps@85%-90% Use the same weight for all sets.
Finisher: Tabata Wall Balls.
Buy In: High five a trainer. Salute the flag. Hit a double biceps pose (careful not to cramp here Cunningham). Rowling 10 frames. Pay burpee fee after every frame.
The sub for handstand walks is 20 meter walk holding a dumbbell in each hand in an overhead position.
Instead of 3 muscle ups, do 3 pull-ups and 3 dips (total).
Rest 1 minute and begin the next 5 minute couplet.
Substitute moderately heavy push press in lieu of hspu.
Rest 1 minute and begin the next couplet.
Buy In: Tabata downdog progression. 10 reps- toes to bar, hip thrusts on bench, side-lying bridge, supermans. Squat mobility work as needed.
In 3 minutes, complete as many Deadlifts as possible.
Rest 2 minutes
In 3 minutes, complete as many thrusters as possible.
Rest 2 minutes
In 3 minutes, complete as many power cleans as possible.
You must use the same weight for all three movements. Record total reps and weight used on your forehead with a sharpie.
Buy In: 5 reps each movement. Mobilize.
Complete 15 Pullups, 25 Push Ups(hand release), 35 Sit Ups (feet anchored, shoulder blades touch ground then elbows touch knees), 50 Air Squats. Rest 3 minutes. Complete 5 rounds. Do not short the rest period. Your time for this WOD will include 4 rest periods. The clock stops once the work on the 5th and final round is complete.