5 times through, each for time:

40 yd Zig zag sprint

40yd Speed Sled - 45/25

15 Air Squats

10 Pullups

5 Ball Over Shoulder 100/50

 

Level III

Sleds @ 70/45

Pullup = 5 Muscle Ups

 

Level II

...as Rx'd

 

Level I

Speed sled @ 25/empty

Pullups = ring rows

Ball over Shoulder @ 50/30/20

 

Competitor Homework

Squat Clean & Jerk

5x5 @ 55%, rest 60 seconds. 

 -then-

4 RDs

ME strict HSPU + ME(-1) kipping HSPU

Row 500m @ 80% perceived effort. 

 

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