3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
21-15-9 reps, for time.
Thruster 95 lbs
Pull-ups
5 rounds for time
400 meter run
Overhead squat 95 lbs x 15
For time
1000 meter row
Thruster 45lbs (50 reps)
Pull-ups (30 reps)
5 rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
30 reps for time
Clean and Jerk 135 lbs
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next
21-15-9 reps, for time
Deadlift 225 lbs
Handstand push-ups
For time
Wall-ball 150 shots
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
30 reps for time
Snatch 135 lbs
21-15-9 reps, for time
Clean 135 lbs
Ring Dips