A) Skills/Prep
Each 90 sec X6
3 reps of the pulling movement + 15 double unders + 3 thrusters
Build in difficulty on pulling and bar weight.
B) Open wod 22.3 at "game pace"
For time:
21 Pullups
42 Double unders
21 Thrusters weight #1
18 C2B pullups
36 Double unders
18 Thrusters weight #2
15 bar muscle ups
30 Double unders
15 Thrusters weight #3
12 min cap
Rx: M-40/50/60kg W-30/35/40
Int: M-30/40/50kg W-25/30/35, jumping chin and chest, BMU from box
Beg: M-20kg for all W-15kg for all jumping chin/chest/hand release pushups
ENDURANCE
20 AMRAP at 85% effort
3000/2000m Row/Ski
AMRAP in remaining time:
200 double unders
20 X 7.5m up and back shuttle run
max box jump overs 24/20"
rest 4
12 AMRAP
100/70 Cal air bike any kind
Max double unders in time remaining