Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
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155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
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Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
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Run 5k
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Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
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Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
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Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
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REST DAY
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