FITNESS
For time:
48 Pull-Ups
48 Kettlebell Swings
600 Meter Run
36 Wall Ball Shots
36 Alternating Dumbbell Snatches
600 Meter Run
23 Box Jump Overs
23 Toes to Bar
600 Meter Run
SPORT
A. Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…
B. Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…
C. Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…
D. Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups