Back squat 1-1-1-1-1 reps

Stretch and practice scales before and after.

Without rest, 2 rounds of:

1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent

Complete as many rounds as possible in 10 minutes of:

400-m run
Max set of strict pull-ups
Max set of strict ring dips

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Deadlift 1-1-1-1-1 reps.

For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time

♀ 105 lb. ♂ 155 lb.

Stretch for 20 minutes.

Tabata Thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

For time:
21 bench presses
21 chest-to-bar pull-ups
Run 800 m
15 bench presses
15 chest-to-bar pull-ups
Run 800 m
9 bench presses
9 chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

3 rounds for time of:

• 15 thrusters
• 9 pull-ups
• 6 ring dips

♀ 105 lb. ♂ 155 lb.