Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
As many rounds as possible in 20 minutes of:
12 Burpees
21 Pull-ups
12 Deadlift- Bodyweight
Post total rounds.
15 Thrusters 95#/65#
15 Pushups
15 Kettlebell Swings 1.5p/1p
15 Wall Balls 20#/16#
3 Rounds for Time.
Snatch Balance @ 80% of today's max - 3 x 2
Power Snatch @ 80% of today's max - 3 x 2
Hang Squat Clean + 2 Jerk - 1 x 5
Overhead Squat 5 x 3
then 21-18-15-12-9-6-3 SDHP & Squats
For Time:
21 Sumo Deadlift High-pulls 65 lbs
21 Air Squats
18 Sumo Deadlift High-pulls 65 lbs
18 Air Squats
15 Sumo Deadlift High-pulls 65 lbs
15 Air Squats
12 Sumo Deadlift High-pulls 65 lbs
12 Air Squats
9 Sumo Deadlift High-pulls 65 lbs
9 Air Squats
6 Sumo Deadlift High-pulls 65 lbs
6 Air Squats
3 Sumo Deadlift High-pulls 65 lbs
3 Air Squats
Post total time.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Pull-ups
Handstand Push-ups
Power Snatches 95 lbs
Post total time.
Back Squat,3x5, from the Starting Strength beginner program
5 rounds for time of:
50 ft Walking Overhead Lunge 45 lbs
21 Burpees
Post total time.
3 rounds for time of:
50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.
For Time:
75 Double Unders
50 Push-ups
100 Sit-up - Standards
50 Push-ups
75 Double Unders
Post total time.
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.