5 RFT
3 squat cleans (155/85)
5 handstand push-ups
7 ghd sit-ups
9 pull-ups
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
For time:
Squat clean, 1 rep (185,95)
10 Parallette handstand push-ups
Squat clean, 2 reps
9 Parallette handstand push-ups
Squat clean, 3 reps
8 Parallette handstand push-ups
Squat clean, 4 reps
7 Parallette handstand push-ups
Squat clean, 5 reps
6 Parallette handstand push-ups
Squat clean, 6 reps
5 Parallette handstand push-ups
Squat clean, 7 reps
4 Parallette handstand push-ups
Squat clean, 8 reps
3 Parallette handstand push-ups
Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
If unable to perform a handstand push-up, elevate your knees on a box or a bench.
For high score:
Three stations: one partner does 300m farmer’s walk (from east door JAFH around north soccer goal post and back—men: 30-45 lbs in each hand; women 10 lb plate each hand) while second performs movement; when run ends, the partners switch. The three stations (in any order):
– Squat cleans, 85/55 (frosh: 65/35)
– Box jumps, 24”/18”
– Candlestick rolls (if you do pistol rolls instead, each rep counts as 1.5 reps)
Conclude with piggy-back ride, switch partners as needed: Men 300m run in parking lot, women one lap around purple stripe.
Score for each team = total reps completed minus (number of minutes times 2).
21-15-9 reps of:
Clean, 135/95 lb (Rx’d is squat cleans)
Ring dips
BtW median time: 10:24
From mainsite