10 pullups
75# DB deadlift, 5 reps
135# push press, 8 reps
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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 rounds+10 pullups+5 deadlifts
(used 45# dumbells and 90# on the press)
warmed up with:
jump rope, 1:00 each of singles (89) and doubles (43)
30 of –
GHD situps,
back extensions,
walking lunges (45# OH),
mountain climbers, using purple bands for resistance