WOD:

#scream

40/30 Calorie Row
80 Wall Balls (30/20) (OR 120 Wall Balls (20/14))
40/30 Calorie Row
-Rest 1:1-
2 Rounds
20/15 Calorie Row
40 Wall Balls (30/20) (OR 60 Wall Balls (20/14))
20/15 Calorie Row

Target 7-8min Cap Time 12 min

ACCESSORY:

3 Sets
60 second weighted plank
20 seated Russian twist (AHAP – as heavy as possible)
60 Second Hollow Rock Hold
10 Med Ball Stir the Pot (clockwise and counterclockwise)

Plank – perform with weight on back
Russian Twist – perform with weight
Med Ball Stir the Pot

OPTIONAL WOD2:

2 sets
10 Muscle Up
100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
100′ Handstand Walk
100′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
10 Muscle Up
-Rest 5:00 b/t sets-

Open Prep Option:
4 sets
5 Muscle Up (Chest to Bar)
50′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
50′ Handstand Walk (Bear Crawl)
50′ Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Muscle Up
-Rest 2:30 b/t sets-
*Score as 2 sets (combine 2 scores for each set)