For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
3 Rounds
15 Front Squats #95/65
10 Handstand Pushups
*After each round do 1 Rope Climb
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
8 Min AMRAP
200m Row
10 Burpees
Count every meter of the row as a point.
-2 Min-
8 Min AMRAP
10 Hang Power Snatch #115/65
15 Wall Balls #20/14
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
With only 1 person working at a time:
100 Box Jumps 24″/20″
90 Deadlifts 155/95
80 Situps
70 Air Squats
60 Double Unders
50 KBS 53/35
40 HSPU
30 Knees to elbows
20 Push Ups
10 Clean & Jerks 155/95
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
For Time:
30 push ups RX+(ring push ups)
5 box jumps 24″/20″
25 push ups
10 box jumps
20 push ups
15 box jumps
15 push ups
20 box jumps
10 push ups
25 box jumps
5 push ups
30 box jumps
150 KBS 70/54