WOD:

#bane

For Time, with a 20:00 Time Cap:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks (165/115lbs) Rx+185/135

#bane (scaled)

For Time, with a 20:00 Time Cap:

40 Hand Release Pushups

40 Wall Balls or (20 Chest to Bar – if didn’t do pullups on Thursday)

10 Rounds of “Macho Man”

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Jerks (135/95lbs) 

*BeachFit will do 3 DB Power Cleans + 3 DB Front Squats + 3 Push Press (35/20lbs) Rx+50/35lbs

CASHOUT:

3 “Giant” Sets:

10 Horizontal Barbell Rows

Max Ring Pushups

25 Tuck Ups (Rx+GHD Sit-Ups)