5 rounds for time:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
155-lb. deadlift, 12 reps
155-lb. hang power clean, 9 reps
155-lb. push jerk, 6 reps
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4 RFT:
12 deadlifts, 225 lb
21 kettlebell swings, 1.5 pood
200 m run
For distance (go as hard as you are able):
Run 4 minutes
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 2 minutes
If you want to, you can track your distance on runningmap.com.
3 rounds for time of:
Row 15 calories
10 burpees
Jump over the rower on each rep of the burpee.
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Complete as many rounds in 20 minutes as you can of:
Run, 400 m
Pull-up Max Set
40 box jumps, 30″
40 push-ups
40 medball cleans, 16lb
25 lh kettlebell jerks, 35lb
25 rh kettlebell jerks, 35lb
25 Bulgarian split squats, left
25 Bulgarian split squats, right
40 mountain climbers
40 burpees