5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Open Test (AMRAP – Reps)
AMRAP 20 Minutes:
50 Wall balls, 20#/14#
50 Double unders
40 Box jumps, 24″/20″
40 Toes to bar
30 Chest to bar pull-ups
30 Burpees
20 Cleans, 145#/100#
20 Jerks, 145#/100#
10 Snatches, 145#/100#
10 Ring muscle ups
*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.