Complete five rounds of:
7x On the rings, lower from an inverted hang, slowly, with straight body and arms
15x Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

5 Squat Cleans (135/95)----83#
10 chest-­‐slap push-­‐ups----Knee slap
15 chest-­‐to-­‐bar pull-­‐ups---Red band
20 wall balls (20/14)---12#
25 burpees
30 DB Push Press (35/25)----15#
35 sit-­‐ups
40 mountain climbers
45 air squats
5 Squat Cleans (135/95)

10-9-8-7-6-5-4-3-2-1
Hang cleans 135/95
Handstand push ups
Box jumps

30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

Women - 155/65

500m Run
100 each of: Squats, Mountain Climbers, Sit-ups
400m Run

You can break up the squats, mountain climbers, and sit-ups however you like!

Teams of four, complete the following for time:

100 squats
400 meter run
100 sit-ups
400 meter run
100 push-ups
400 meter run
100 burpees

Only one athlete can perform the movement at a time, all team members do the run together. While one team member is performing the movement, the other three will be choosing between a plank hold (front, back, side) or holding a ball overhead (20/14).

75/55 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Bench press
5-5-3-1-1-1-1

Back squat
5-5-3-1-1-1-1

Immediately after last set of 1, take 65% of 1RM (found in these exercises) and perform a ME of that exercise.

3 rounds:
30 sit-ups
40 mountain climbers

then:

3 rounds:
40 reps high knees skipping jump rope
15 KB SDHP 1.5/1p
8 pull-ups *chin over bar (Purple band)

Eight rounds for max reps of:

Hang power clean, 20 seconds
Rest 10 seconds
Push press, 20 seconds
Rest 10 seconds

RX 115#/85# (m/f)
Scale 85-95#/55-65# (m/f)