8 x 30m sprint (take the first 2-3 to build in); 90 seconds rest between reps in which time you do 8 clap pushups
Deep Squat: 7 x 3
Extended Rock: 7 x 12
For cumulative rep count:
Tabata Barbell Thruster (8 x 20 sec on / 10 sec off??.women use 15kg; men use 20 kg)
Rest 2 minutes
Tabata Pushup
Rest 2 minutes
Tabata Rocket Jump
RX+ (for cumulative rep count)
As many reps as possible in 4 minutes:
OH Squat (70 kg / 50 kg)….bar must start on floor and cannot be racked
Rest 2 minutes
As many reps as possible in 4 minutes of the following two exercises: (pullups & pushups = 1/3 rep)
3 Muscle Ups (or 9 pullups + 9 pushups….you must complete the entire round with either muscle ups or pullups / pushups. You do not need to complete the entire )
3 Deadlifts (110k / 80k)
Rest 2 minutes
As many reps as possible in 4 minutes:
3 HSPU to head touch
3 Burpee Pullups