Thruster 1-1-1-1-1-1-1 reps
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Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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Hang power clean 1-1-1-1-1-1-1 reps
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Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
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Overhead squat 3-3-3-3-3 reps
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Complete as many rounds in twenty minutes as you can of:
30kg Thruster, 10 reps
10 Pull-ups
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Thanks to http://www.crossfitbrisbane.com for the WOD.
5-5-5-5-5
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