Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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Category: .Tough Mud
4 rounds for time of:
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps
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7 rounds for time of:
11 body-weight back squats
1,000-meter row
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For time:
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
50 AbMat Sit-ups
Run, 400 m
50 Air Squats
Silver Club version:
Cut in half—200m runs and 25 reps of each exercise
For time:
Run 1600 m
150 Double Unders
50 Burpees
Run 800 m
100 Double Unders
35 Burpees
Run 400 m
50 Double Unders
20 Burpees
5 RFT:
Run 400m
15 overhead squats, 95 lb