A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B. For time:
50 Calories of Assault Bike or Rower
30 Thrusters
800 Meter Run
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B. For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
A. Two sets of:
Strict Muscle-Ups x Max Unbroken Reps
Rest 2 minutes
Rest until fully recovered, and then…
For max reps:
3 minutes of Muscle-Ups
B. Take 20 minutes, not more, to establish a 1-RM Clean & Jerk
(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)
Rest exactly 10 minutes, and when the running clock reaches 30:00…
C. Every minute, on the minute, until you can no longer maintain 60 second rounds:
6 Power Cleans (185/125 lbs)
12 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the sets.