21-18-15-12-9-6-3

Hand-stand push ups (HSPU)

Sumo dead lift high pull (SDHP), 75 pounds

Complete the following – NOT for time.

3 sets of 15

Bench Press

Ring Rows

Kettle bell swings

Abmat sit ups

Supermans

Row 1000 meters

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

Power Cleans, 3/4 body weight

Strict pull ups

Games-style push ups

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

5 x 5 Deadlift

Rest 3 minutes between lifts

21-15-9

Ring dips

Ring Push ups

5 minute rest

2 rounds of 30 secs on / 30 secs off

Hollow rock

Supermans

For Time:

21-15-9

Overhead Squats

Burpees

10 x 100m sprints.

Rest 90 secs between sprints.

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Tabata Push-ups

Rest 5 mins

On the minute every minute for 10 minutes:

Clean & Jerk, 2 reps

Rest 5 mins

5 mins of:

15 secs on / 15 secs off, alternating between parallette handstands and L-sits