Shoulder Press
1 Rep Max

Complete for time
5 Rounds:
6 Shoulder-to-overhead, 155/105
50 Double Unders

Deadlift
Work up to a 1 Rep Max

“Death by 10 Meters”
Minute 1 – Run 10 Meters
Minute 2 – Run 20 Meters
Minute 3 – Run 30 Meters
Continue pattern as far as possible.

Lurong Resolution Challenge Benchmark WoD

As Many Reps As Possible in 7 mins:
5 Front Squats
7 Bar-facing Burpees

Level III – Front Squat, 155/115
Level II – Front Squat, 95/65
Level I – Front Squat, 65/35

Movement Standards

Front Squats
This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on. The athlete may also perform a full Squat Clean, which is especially useful for the first rep when taking the bar from the floor.

Bar Facing Burpees
Each Bar Facing Burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell when the chest is in contact with the floor. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.

Deadlift
Work up to a heavy two-rep (NO 1 REP MAX LIFTS)

3 rounds:
15 Deadlifts, 225/155
15 Lateral Bar-over burpees (J/K) 🙂
15 Box Jumps, 24/20