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.
Complete as many rounds in 20 minutes as you can of:
400m run
Max rep Pull-ups
Post rounds and number of pull-ups to comments.
5 RFT:
15 Dumbbell Split Cleans, 40 lbs
21 Pull-ups
Tabata of:
Thrusters
Pull-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post least number of reps performed in any of the intervals
3 rounds for time of:
10 deadlifts (225/115)
1 shuttle sprint
11 pull-ups
1 shuttle sprint
12 kettlbell swings
1 shuttle sprint
50 overhead lunges (45/25 lbs plate)
40 pull-ups
30 box jumps
20 burpees
10 snatches (95/45)
