5 Minute AMRAP "Slap" (In the Face)

EQUIP: DBs (a: 25/20, i: 20/15, b: 15/10), Bar (a: 185/135, i: 135/95, b: 95/65) + Plates for Relaod, Rings 

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x DB Push-Up

*10 x Seated DB Press

*10 x DB Front Squat

*10 x Handstand Shoulder Shrug + 10 x Handstand Shoulder Tap

-then, Warm-Up any necessary movements for WOD

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Instructions for Main WOD:

Set clock for 5:00 countdown

-you will have 5:00 to complete as many reps as possible of the assigned movement

-immediately upon completion of the 5 min. AMRAP, record your total reps (in chalk on floor)

-then Run 400m as quickly as possible

-once the last person returns from the run, the clock will be started for the next movement

-the sooner you finish the assignment + the 400m run, the more rest you will earn

5 Min. AMRAP - Rings Muscle-Up (sub1: Bar M-Up)(sub2: 3x Ring Dip + 3x Ring Row = 1 M-Up)

Upon Immediate Completion: 400m Run 

-Once last person returns from run, Erin will immediately start the clock for the next movement.

5 Min. AMRAP - DB Man Maker (w/ Squat Clean)(a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Wall Walk

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Back Squat (a: 185/135, i: 135/95, b: 95/65)

Upon Immediate Completion: 400m Run

-As soon as you return from the run, begin reloading your bar for the next movement.  Clock WILL start as soon as last person returns from run, whether you are still reloading or not.

5 Min. AMRAP - Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Shoulder-2-Overhead (a: 135/95, i: 95/65, b: 65/35)

Upon Immediate Completion: 400m Run

SCORE = Sum of Total Reps over all 6 AMRAPs