30 rounds or 30 minutes, whatever happens first:

5 Wall Balls

3 Handstand push ups

1 Clean* (squat or power)

*the weight can be as heavy or as light as you wish. But the total weight lifted will be part of your score. Also for scoring purposes every 70lbs the women lift, for comparisons sake men will lift 100lbs. Score will be total weight, rounds and or time completed. Good Luck!



Complete as many rounds as possible in 20 minutes of:

3 Wall climbs

10 Up-downs

5 Parallette pass-throughs (forward + back = 1)

10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.


WOD/Bodyweight skills


scales (front and back) How many times can you do a front and back scale consecutively without losing your balance? (post score to zen)

L-sits: How long can you hold the L? (post score to Zen)

inversion (handstands): Can you kick up with both legs? How long can you hold a HS? How far can you walk? (post time or distance to the Zen)

planks (do various planks, one hand one foot, one foot, one hand, mix it up!)



Do 5 rounds of push ups @40%

Do 50 GHD sit ups and 50 Hip and back Extensions