For time:
15 squat cleans, 155 lb.
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups
30 shoulders-to-overheads, 40-lb. dumbbells
30 double-unders
15 thrusters, 135 lb.
30 pull-ups
30 burpees
300-foot walking lunge with a 45-lb. plate held overhead
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Had to Fletcherize this one... like this:
ReplyDelete15 squat cleans, 155 lb. (did half with 155, then down to 145 just because the metal 5s were loud hitting the ground)
30 toes-to-bars
30 box jumps, 24-inch box
20 ring dips
30 calorie row
30 mountain climbers
30 GHDs
30 pull-ups
30 burpees
75 reps of walking lunge with a 45-lb. plate held at waistline
Done this way, 26:26. I didn't feel very good this AM in terms of endurance. So the focus was just on finishing. I think I am going to scope the knee first, quicker recovery.. then shoulder Q1 next year.
Harrison also was not feeling very chipper and modifications were made:
ReplyDelete15 squat cleans 83#
30 TTBs
30 box jumps 24"
30 box dips
30 cal row
30 MCs
30 GHDs
30 Harrison-to-bars
15/15 pushups/Joshups
30 reps walking lunge 45# plate
TT 23:30