WOD for Sunday, Mar 31, 2024

"Chad"
for time
1000 box step ups
(with a weight vest)

A.
5 rounds
5 strict pull-up
10 push-up
1min rest

B.
For time
20 pull-up
40 shoulder to overhead 60/40
20 pull-up

Back Squat
Build to a heavy 12RM.
then 3 x 12 @80-90% of 12RM

6min AMRAP
15 wallball 20/14
15 weighted sit-up 20/14

2 rounds
3 rounds of db "DT" 22.5's/15's
500/450m row
20 box over jump 60/50
rest until 10:00 then repeat

Result is times of R1 + R2,
for example 6:00 + 6:20 = 12:20

(1 round of db "DT":
12 double db deadlift
9 double db hang power clean
6 double db shoulder to overhead)

Snatch
4 x 3 @70-80%
3 x 2 @80-90%
2 x 1 @90%+

(3 rounds
6 snatch pull @50%
4 box jump
2min rest)

For time:
5 rope climb
50 v-up
100 double under
10 wall walk
100 double under
50 v-up
5 rope climb

BENCHMARK-WOD

"Kalsu"
100 thruster 60/42,5
5 Burpees to start and at the top of every minute