In 30 Minutes, complete as many rounds and reps as possible of:
30 Walking Lunges (Rx+ 45/25)
15 HR Push Ups (Rx+ Ring Dips)
15 Ring Rows (Rx+ Pull Ups)
400m Sandbag Run (45/35)
20 Wall Balls (Rx+ 20/14)
Every Minute on the Minute for 20 Minutes,
1 Deadlift +
1 Hang Power Clean +
1 Power Clean
*Your score is total weight lifted in 20 Minutes.
** You only get one attempt each minute and the three movements need to be unbroken.
Every 90 Seconds for 15 Minutes (3 Sets)
Movement 1 – Inverted Work x (Strict HSPU / HSPU / Wall Climbs)
Movement 2 – Bar / Ring Work (MU / Dips / Kipping Drills)
Movement 3 – Midline Work (L-Sit / GHD Sit-Up / Bear Crawl)
* Pick a rep scheme that will take you about 45 seconds to complete, allowing for 45 seconds of rest / transition.