3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans (135/75)
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
7:19 rx’d.
This one is always a great workout.
8:50 @ 55# and with muscle-up progression from the floor
11:07 @ 55# and with muscle-up progression from the floor
13:13 @ 65lb (muscle-up progression from floor)
11:20 Rx’d – my first time ever doing this one Rx’d!
Last time I did it about a year and a half ago at 11:04 @ 115 lb.