EMOM 20'
1 : 10 A/R shuttle run 4m
2 : 9 strict pull-ups
3 : 18 hang snatch 1 db 25kg
4 : rest

M/38/6’/175#

Scaled to:
5 rounds for total reps:
1-minute shuttle run, 25 ft. out and 25 ft. back
1-minute legless rope climbs to 10’ from seated start
1-minute hang power snatches 115 lb.
1-minute rest

Shuttle runs: 44; (8/9/9/9/9) 
Rope climbs: 10; (2/2/2/2/2)
HPS: 49 (9/9/10/10/11)

Deo gratias

Rx.
SR 9,9,8,8,8
RC 3,3,3,3,3
HPS 3,3,3,4,4 

Completed 241206 at the Y. Equipment subs and intermediate weight.  Did assault runner runs, no rope so did pull-up - k2c x5 for each climb. Snatches at 95 lbs. 

ran for 60s > 2 rope climbs > 6-8 snatches each round. Very grippy.  

5 rounds for total reps:
1-minute shuttle run 7 7 7 7 7
1-minute kipping pull ups with thin band 14 11 11 11 6 
1-minute hang power snatches 20kg 13 14 13 15 15
1-minute rest

Crushed today's Workout of the Day! 
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241207 page not working so posting here.

Scaled to 9’ (10’ ceiling in garage), otherwise Rx.
27:41 

Finished intermediate reps at 22:00 and decided to just keep going - felt like I needed more grind today.

This workout is a great mix of cardio, grip strength, and technique. Focus on controlled breathing during shuttle runs and take your time with rope climbs to build confidence. Use a manageable weight for hang power snatches to maintain form and get in several reps. Remember to rest during the 1-minute break to stay strong for each round. How are you planning to scale it?

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Rx 101 total Dalmatians 
11 on all shuttlecocks
3 on all rope climbs
7-6-6-6-6 extremely heavy wide split hang power snatchers

5 rounds for total reps:
1-minute shuttle run
1-minute pull-to-stands
1-minute hang power snatches @ 20lb DBs
1-minute rest
For the shuttle runs, 25 feet out and 25 feet back = 1 shuttle run.
TSR: 36
TP2S: 29
THPC DBs: 82
TR: 147

5rds: 146.5

1min Shuttle Run 40.5
1min R.C. (12’) 30
1min DB HPSN (30’s) 76
1min Rest

*started with Rope Climbs/HPSN/Shuttle

Rx weight, but 12’ ceiling
Shuttle Runs 40 = 8 8 8 8 8 
Rope Climb (12’) 28 = 5 6 5 6 6
Hang Power Snatch 25 = 6 6 6 4 3

Misread and accidentally did 155# HP Cleans instead of snatches. All else Rx.
9-3-9
9-3-7
8-2-8
8-2-8
8-2-7
Total: 93

207 rep

M-43/179/77kg:
- 41 (9+8+8+8+8+8) shuttle run (25 feet + 25 feet)
-  rope climb to 15 feet (scaled with 3 Towell pull up for 15feet) total 45 Towell pull up (3x3) x 5 set
-  39 hang power snatch (44kg) (6+8+8+8+9)

55 yo M/ 5'9"/ 152 lbs

106 reps
40 shuttle runs 25 feet out and back
10 rope climbs to 15 feet
56 hang power snatches scaled to 75 lbs

M50/77kg/179
rxd
112 reps
30kg barbell
3m rope climb / bucket method 

10 (I think) RFT
50 yard swim
15 squats
10 push-ups
18:06
Aka about a 1/2 Robert

Runs and Power Snatches (@155lbs) as Rx, 3:1 rope pull-up & elbow to thighs
9+4+6
9+5+6
9+5+6
8+5+6
8+5+7 = 98 reps

48M/172/68”

76 reps Beginner Scaled

shuttle run RX
sub 3:1 3K2E, 3scap PU
15lb bar Hang Power Snatch

9-9-9-9-9 = 45 @ Shuttles (indoors 25')
16-16-15-16-15 = 78 @ Kipped L Pull-ups in place of rope climb
10-8-9-8-7 = 42 @ 75lbs hang power snatches
= 165 total reps

Intermediate:
Done

Intermediate 
9-9-10-9-10
4-3-3-3-3
10-13-13-14-14
You know you’ve put in work when you can’t grip the plates! 

5 RFTR-
sub: HPC & Jerk 55# BB& LTS w.TRX straps
Rd 1: 9,7,10
Rd 2: 8,7,10
Rd 3: 9,7,8
Rd 4: 8,7,8
Rd 5: 8,7,7
Ttl: 120

Shuttle runs: 9, 8, 9, 9, 9
Rope climb (attempted basket): 3, 3, 3, 2, 2
Hang power clean 35 kg: 7, 6, 6, 6, 6

M- 53/ 5'7 / 220
Intermediate scale- lying to standing rope climb (no tall ropes🫤) Pwr. Snatch 95#
130 total reps
every round consistent with 9 shuttles, 6 climbs, 11 PS

Scaled to 95# and pull-to-stands
Rd 1: 7-7-9
Rd 2: 7-6-8
Rd 3: 7-6-8
Rd 4: 7-6-9
Rd 5: 7-6-10

Yup, grippy. Too cold to go outside and rely on grip between a rope and barbell. Rope in the gym I went to wasn't high enough to do rope climbs hence that scale.

Beginner option:
5 rounds for total reps:
1-minute shuttle run
1-minute pull-to-stands
1-minute hang power snatches
1-minute rest
For the shuttle run, 25 feet out and 25 feet back = 1 shuttle run.
45 lb