3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10 rounds not for time:
2 deadhang to inverted
1 lap around rig unweighted walking lunge
+
21-15-9 for time:
Glute-ham sit-ups
Russian kettlebell swings, 70
+
5 rounds steady:
1 lap around rig med ball bear hug carry, 100
.5 mile Assault Bike
+
walk out to tracks and back
all completed, 4:16 for the GHD/KBS
Complete
+
Evens snatch pulls at weight of power clean
Odds. Power clean. 280-290-300-300-300-300-300
+
17:22
+
A crazy pump