Back Squat x 15 Reps or Kettlebell Front Squat/Thrusters/SDLHP/Wall Ball, you choose!!!

Burpees x 25 Reps

42.5kg Thruster

Pull-ups

Power Clean 62.5kg

Ring Dips

Photo: CrossFit, even the dogs are afraid!!!

100 Pull-ups

100 Press-ups

100 Sit-ups

100 Squats

Maximum Rounds in 20 minutes of:

5 Pull-ups

10 Press-ups

15 Squats

42.5kg Push Press x 15 Reps

Tuck Pull-ups x 15

50 x Box Jumps (24 inch box)

50 x Jumping Pull-ups

50 x Kettle Bell Swings (16kg)

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball (5/10kg)

50 x Burpees

50 x Double Unders

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

You can also try the same workout using these exercises:

Med Ball Cleans

32.5kg Push Press

62.5kg Deadlift

Press-ups

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