For time:
Perform these movements: swim, push-up, sit-up, squat
At these quantities:
25m (one pool length) – 10 – 10 – 10
50m – 8 – 8 – 8
75m – 6 – 6 – 6
100m – 4 – 4 – 4
75m – 6 – 6 – 6
50m – 8 – 8 – 8
25m – 10 – 10 – 10
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3 Rounds for time…
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups
21-15-9
Front Squats (155/75)
GHD Sit-Ups
or …
21-18-15-12-9-6-3
Front squats, 185lb
GHD sit-ups
BtW average: men 20:43; women 23:57 (Rx’d)
From mainsite
30 clean and jerks for time (135/65)
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
BtW average: men 9:21; women: 9:33
From mainsite
21-18-15-12-9-6-3 rep rounds of:
Sumo deadlift high pull, 75 lbs
Push press, 75 lbs
BtW average: men 9:55; women 12:00
From mainsite