Deadlift 5-5-5
then…
In 12 Minutes:
30 Box Jumps 24/20″
10 Push Press 95#/65#
20 Box Jumps
20 Push Press
10 Box Jumps
30 Push Press
With the remainder of the time complete…
AMRAP of: Burpees
*Score is number of burpees
Month: May 2012
In 45 min accumulate at an easy pace broken up in any way:
– 800 m running
– 12 single muscle-ups (3 pull-ups/3 dips per muscle up)
– 250 DU’s
– 100 lunges
– 25 HSPU strict and kipping mix
– 50 back squat (135#/95#)
(focus on execution of each movement, no fatigued reps)
Optional After-Party: 30 GHD sit-ups/30 Back Extensions