Back Squat 5-5-5-5-5 reps
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Push Jerk 5-5-5-5-5 reps
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Four rounds for time of:
Run 400 meters
50 Squats
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 20kg plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Run 5 K
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135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.