For time:
5 Muscle-ups—25 Burpees—50 Double Unders
4 Muscle-ups—20 Burpees—40 Double Unders
3 Muscle-ups—15 Burpees—30 Double Unders
2 Muscle-ups—10 Burpees—20 Double Unders
1 Muscle-up—5 Burpees—10 Double Unders
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G.I. Jane:
100 burpee pull-ups for time
As a team, on the soccer field. This workout is in parts, each separated by the whole group doing 15 squats together rep for rep
I. Warm-up
50m commando crawl – 50m inchworm – 50m spiderman – 50m toy soldier – 50m jog with high knee taps – 50m cartwheels
Jog to icy lake, swim to island (this is actually the opposite of a “warm-up”).
II. Sprints
Start each sprint together as a group at the back of the end zone – first person to cross prescribed distance marks the “finish” for the group (everyone sprints for the same amount of time); everyone works back to front of end zone from wherever they are.
Sprint to first cone – “bootie scoot” back
Sprint to second cone – burpee broad jumps back
Sprint to third cone – walking lunges back
Sprint to fourth cone – broad jumps back
III. Pull and push
Two rounds:
Max reps pull-ups on the soccer goal. If you can’t get one, have someone hold each leg for some support
Max reps push-ups
IV. Partner Up
Travel out to 50m mark (second cone) with one partner working; switch places and come back:
Fireman carry
Wheelbarrow
Piggyback ride
For time:
800m run
40 air squats
40 clean and jerks (115/75)
40 air squats
800m run
Endurance: 6 rounds for distance:
1 minute run
1 minute rest
Skill:
EMOM for 10 minutes:
2 clean and jerk @70% of 2RM max
WOD:
8 min AMRAP:
9 sit-ups
6 overhead squats (95/65)
3 RFT:
Run 800m
50 back extensions
50 GHD sit-ups