50-40-30-20-10
Double Unders
Situps

Strength / Skill:
- Work up to a heavy snatch PR @ 85#

WOD - 21min AMRAP:
Coach Luke Mullen's 21st Birthday WOD
- 1 400M Row
- 19 Thrusters 55#
- 93 Double Unders (Mod 1:1 93 Lateral Bar Jump Overs)
- 21 Toes 2 Bar (Mod: 1:1 GHD)

1 Round + 22 Reps

For time

5 Rounds

• 20 Cal Row
• 5 HSPU
• 2 Legless ropeclimbs

Straight into 5 Rounds

• 20 Cal Row
• 5 Strict HSPU
• 2 Ropeclimbs (w. Legs)

Times to beat

Beginner athlete: 37:31
Average athlete: 31:45
Advanced athlete: 26:01
Elite athlete: 20:15
Regional athlete: 17:57

For time:
50 Burpees
1 Mile Run
50 Pull-Ups
1 Mile Run
50 Air Squats
1 Mile Run

100 Burpee Challenge Day 89

100 Burpee Challenge Day 90

30 minute cut off - extended - competition cut off was 22 minutes

50 x Back Squat @40kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

50 x Front Squat @30kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

50 x Overhead Squat @20kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

I did the first set @50kg
second set @40kg, got through the front squat, pullups and 10 shoulder to over head

RX was 60kg, 50kg, 40kg

5 Rounds:
100ft Farmer carries @ 310#
3 stones to shoulder @ 175#
100ft heavy drag @ 180#

91 burpees in the middle of a ton of fireworks!

Rounds in 20 min of:
* 24" box jump, 30 reps
* 115 pound push press, 20 reps
* 30 pull-ups

4+32