Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
and
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
and
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
and
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
and
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster
and
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
and
Front squat 3-3-3-3-3 reps
Quite a bit to make up. Double days more often.
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