For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

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  • J Jones

    I am good at chippers, bad at anything requiring type 2b muscle fibers (power).

    Subbed 3 rounds of

    10 bw Dead lifts (BW: 185)
    20 22″ box jumps
    40m of standing jumps (feet together, jumping as far as possible each jump)

    Time: 8:24

    Followed up with some HSPU and Lsit practice.

  • robarnum

    did the abbreviated version as I had to get to a meeting…

    cut out double unders and rope climb, sadly.

    Took 20:04