7 RFT:
10 wallballs, 20lb, 10 feet
10 pull-ups
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3 RFT:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups
Freshmen women:
21-15-9:
Sumo deadlift high pull, 45lb
Wallball shots, 14lb, 10-foot target
Russian twists with the medball
Men:
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5
Freshmen women:
In groups of three–three rounds for reps:
Person one: Run 200m
Person two: Jumping pull-ups
Person three: Kettlebell swings, 1 pood
When person one returns, take the place of person two, who takes the place of person three, who runs.
Men:
Back squat 5-5-5
Shoulder press 5-5-5
Deadlift 5
15-12-9-6-3 rep rounds:
Hang power clean, 135 lb
Chest-to-bar pull-up
For time and reps:
2 minutes of burpees
Do that same number of reps of these exercises:
Dumbbell hang power clean
Dumbbell push press
Overhead squat, 24lb
Burpees