Complete as many rounds and reps as possible in 15 minutes of: 5 Hang Squat Snatches (135/95 lbs) 10 Toes to Bar 15 Wall Ball Shots (20/14 lbs) 30 Double-Unders
Every 3 minutes, for 18 minutes: Deadlift x 4 reps @ 80% of 1-RM Deadlift
B.
Every 4 minutes, for 12 minutes for times: 500 Meter Row 16 Alternating Dumbbell Snatches (50/35 lbs) 16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)
Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.
Three sets of: Tempo Bench Press x 10 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can) Rest 2-3 minutes
B.
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs) 15 Toes to Bar
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Every 2 minutes, for 18 minutes: Station 1: Muscle-Ups x Max Reps in 45 seconds OR Stationary Dips x 10-12 reps @ 2111 Station 2: Handstand Walk x 10 meters OR Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes for Max Reps/Cals: Minute 1 - Rowing (for calories) Minute 2 - Strict Handstand Push-Ups Minute 3 - Bar Muscle-Ups or Strict Pull-Ups/Ring Rows Minute 4 - 45-Second Hollow Body Hold
