Split Jerk 1-1-1-1-1-1-1 reps

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Compare to 091207.

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

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Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

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Thruster 3-3-3-3-3-3-3

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30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091005.

Snatch 1-1-1-1-1-1-1 reps

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Compare to 091228.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

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Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

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For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

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With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

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Deadlift 1-1-1-1-1-1-1 reps

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Compare to 091120.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Compare to 090317.

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

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Weighted pull-ups 1-1-1-1-1-1-1 reps

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Compare to 091019.

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

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Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

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Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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Compare to 050303.

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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"Helen"

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 090930.

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Shoulder Press 3-3-3-3-3-3-3

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8 rounds of:
Run 400 meters
Rest 90 seconds

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Compare to 040618.

"War Frank"

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

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