Buy in:
75 squats
50 burpees
25 walking lunges
Then … with a partner, complete the following:
100 double-unders
75 wallballs (10-15lbs)
50 kettlebell snatch (1 pood)
25 pull-ups
1st partner goes through all movements; 2nd partner coaches. Switch movements after 2 minutes or 50/40/25/15 reps; whichever comes first. Then 1st partner coaches while second finishes reps.
6 rounds for time of:
3 squat cleans @75% 1 rep max
5 kettlebell snatch (3 rounds each arm)
7 push-ups
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
Post number for each exercise and total reps for 15 minutes to comments.
Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips
Post load, time, and reps to comments. Annotate PRs.
From mainsite
Strength
5-5-5-5-5 back squat
Set bar at 80% your one rep max; work your way up to a new 5 rep PR
Mobility
Protect those heel cords! Watch this video.
Endurance
5 RFT:
Row 500m
35 sit-ups
Gymnastics
For QUALITY:
Every minute on the minute for 10 minutes
Max pull-ups on the odd minute
Max dips on the even minute
As many rounds as possible in 10 minutes of:
5 push press (115/65)
10 deadlift (115/65)
15 squats
