2 Rounds

31 KBS 1pd (Russian)
31 Med Ball Clean 14
31 K2E (did laying down sub)
31 Box Jump 20in
31 Walking Lunge

Back Squat 3-3-3 - 145
DL 5-5-5 - 175

Then, if time permits
For time
21-15-9
ABMAT
DU’s (x3 for singles)

4 rounds:
-7 muscle-ups
-15 deadlifts (225#)
-30 lunges

Sub for a muscle up was 2 pullups and 2 dips.

Apparently an extra 10lbs. of body weight makes muscle ups much more difficult, so I did the sub. I also just used 185 on the deadlifts, because the back/form felt very iffy on a warm-up with 225.

BW 165

400m run

50 pull-ups

200m Farmer’s walk (1.5p/1p or 45#/35# plates)

50 dips

100 push-ups

50 knees to elbows

100 sit-ups

400m run

Rx'ed everything except I had to jump with a bunch of my dips. Also, I carried the 25lb plates at the top half way until I found out I should have held the plate at the holes. :(

2 Rounds

31 KBS 1/1.5
31 Med Ball Clean 14/20
31 K2E
31 Box Jump 20in
31 Walking Lunge

18in box jumps, 14lb Med Ball, 1p KB

3 rounds
50 air squats
7 muscle ups
10 hanging cleans (95 lbs)

5x
15 Deadlift (245/185)
20 Box Jumps
25 Pushups or Pullups

You have the option between pushups or pullups – don’t do both

127.5kg, 85kg, 65kg Deadlift, bänkpress, squatclean. 10-10-10 ner till 1-1-1
23min 40sec.

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (75lbs / 35kg)

4 rounds + 12 Snatches

Annie derived;
50,40,30,20,10
Squats and sit ups
This was after a 2.5 mile run...
...preparing for the WA half marathon.