Three rounds for time of:
100 Kg Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
45 Kg Thruster, 15 reps
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
3 rounds for time of:
50 Squats
7 Muscle-ups
60 Kg Hang power cleans, 10 reps
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Four rounds for time:
Run 400 meters
Rest 2 minutes
Five rounds for max reps of:
Body weight bench press
Pull-ups
500m swim
10k ride
5k run
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (15kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (20kg)
50 Back extensions
50 Wall ball shots, 20 pound ball (10kg)
50 Burpees
50 Double unders
21-15-9 reps of:
Squat Clean 60 Kg
Ring dips