Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders
Behind-the-neck jerk 1-1-1-1-1-1-1
5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
“Diane”
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Mobility
Snatch drills/skills
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 30-inch box
20 Abmat sit-ups
Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
5 sprints for time of:
25-meter handstand walk
Then, 5 sprints for time of:
50-meter walking lunge