Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
5-5-5-5-5 Dumbbell hang squat cleans
Rest 5 minutes
5k run
Rest 5 minutes
5-5-5-5-5 Dumbbell push press
Run 400m
30 jump squats
30 pushpress, 45 lb dumbbells
Run 400m
20 jump squats
20 pushpress, 45 lb dumbbells
Run 400m
10 jump squats
10 pushpress, 45 lb dumbbells
For time:
100 Pullups
80 GHD Situps
60 Alternating one-legged squats (pistols)
40 Calorie row
20 Push press, 50 lb dumbells
Every minute on the minute for 12 minutes:
Do 1 pullup the first minute, two during the second minute, etc, until you have done 12 pullups in the 12th minute. Rest 2 minutes, then:
12-11- 10-9-8-7-6-5-4-3-2-1 reps
Squat cleans, 50lb dumbbells
Push press, 50lb dumbbells
Pullups