21-18-15-12-9-6-3 reps for time of:
​Sumo-deadlift high pulls
200-meter run
65lb/95lb

At Home WOD:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift high pulls 
200-meter run

Use a loaded backpack or water jug for the highpulls, and reduce the distance on the run so that it can be completed in under 90-seconds.

Post scores and modifications to comments

5 rounds of:
2-minutes of GHD Hip Back Extensions
2-minutes rest

At Home WOD:
5 rounds of:
90-seconds of arch rock rocks or arch hold
90-seconds rest

score is total reps of arch rocks completed or seconds of arch hold held.

Post scores and scaled options used to comments.

Complete as many rounds as possible in 20-minutes of:
50 Single-under
10 Pull-ups
20 Dumbbell Push presses
20lb/35lb dumbbells

At Home WOD:
20-minutes of:
40 tuck jumps
10 bent over rows
20 push presses
-use a back pack or other household object as needed. Keep light and intense with constant movement.

Post scores and modifications used to comments.

5 rounds for time of:
21 push-ups
7 overhead squats

W: 75lb
M: 115lb

At Home WOD:
5 rounds of:
21 push-ups
15 overhead squats
-use a dowel or pvc pipe, squat to a target or chair as needed

Post scores and scaling options used for todays workout to the comments.

For Time:
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
​400m run

sub rowing or another monostructural exercise as needed. Scale distances to suit your needs.
​
At Home WOD:
1600m run
3 min rest
1200m run
2 min rest
800m run
1 min rest
400m run

Reduce the distance of each run by a half or more as needed.

Post scores and scales to comments. 

For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

M: 70lb dumbbell, 15ft rope
W: 45lb dumbbell, 15ft rope

At Home WOD:

For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

Perform snatches with PVC pipe, water jug, etc.

Post scores to comments, including scales and modifications

21-18-15-12-9-6-3 reps for time of:

Double-unders
Bike (calories)

At Home WOD:

21-15-9-3 reps for time of:

Jump rope
Bike (calories)

Post scores to comments, including scales and modifications