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39 Workout Posts
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3 rounds of: Thrusters 75 lbs 1 min Box Jump (20 In.)s 1 min Double Unders 1 min Push-ups 1 min Rows 1 min Rests 1 min -
18 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats plus a partial round of: 1 Pull-up 0 Push-ups 0 Air Squats
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30 Clean & Jerks 135 lbs
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1 Shoulder Press 175 lbs 1 Shoulder Press 1 Shoulder Press 1 Shoulder Press 1 Shoulder Press 1 Shoulder Press 1 Shoulder Press
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8 rounds of: 30 Double Unders 20 secs Rests 10 secs
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16 Wall Balls 20 lbs 18 Sumo Deadlift High-pulls 75 lbs 41 Box Jump (20 In.)s 57 Push Presses 75 lbs 14 Rows 12 Wall Balls 20 lbs 15 Sumo Deadlift High-pulls 75 lbs 34 Box Jump (20 In.)s 40 Push Presses 75 lbs 11 Rows 15 Wall Balls 20 lbs 14 Sumo Deadlift High-pulls 75 lbs 34 Box Jump (20 In.)s 35 Push Presses 75 lbs 13 Rows
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9 rounds of: 10 Wall Balls 20 lbs 10 Toes-to-bars 10 Box Jump (24 In.)s plus a partial round of: 10 Wall Balls 20 lbs 2 Toes-to-bars 0 Box Jump (24 In.)s
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5 Muscle-ups 10 Deadlifts 245 lbs 15 GHD Sit-ups 50 yd Runs 5 Muscle-ups 10 Deadlifts 245 lbs 15 GHD Sit-ups 100 yd Runs 5 Muscle-ups 10 Deadlifts 245 lbs 15 GHD Sit-ups 150 yd Runs 5 Muscle-ups 10 Deadlifts 245 lbs 15 GHD Sit-ups 200 yd Runs
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4 rounds of: 400 m Runs 15 Thrusters 95 lbs 15 Pull-ups
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100 Air Squats 5 Muscle-ups 75 Air Squats 10 Muscle-ups 50 Air Squats 15 Muscle-ups 25 Air Squats 20 Muscle-ups
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21 Wall Balls 20 lbs 22 Sumo Deadlift High-pulls 75 lbs 47 Box Jump (20 In.)s 50 Push Presses 75 lbs 15 Rows 15 Wall Balls 20 lbs 18 Sumo Deadlift High-pulls 75 lbs 41 Box Jump (20 In.)s 43 Push Presses 75 lbs 14 Rows 14 Wall Balls 20 lbs 18 Sumo Deadlift High-pulls 75 lbs 38 Box Jump (20 In.)s 40 Push Presses 75 lbs 14 Rows
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60 Burpee (Bar Facing)s 30 Overhead Squats 120 lbs 4 Muscle-ups
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30 Muscle-ups 6 mins 18 secs
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30 Muscle-ups 10 mins
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5 rounds of: 3 Bench Presses 250 lbs 10 Burpee Pull Ups 250 m Rows
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