Turkish Get-up

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Turkish Get-up
2-2-2-2-2

Post:
Three minute Wall sit, 5 Squats for each time you come off the wall


“Loopy”

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42 Man Makers for time with 35/25lb Dumbbells, executing 4 Burpees every minute on the minute.

20 minute time cap.


Get up!

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As many rounds as possible in 15 minutes of:
24 Double Unders
12 Front Squats, 95 lbs
2 Muscle-ups


400’s

Four rounds for time of:
Row 400 meters
Run 400 meters

Post:
As many rounds as possible in 4 minutes of:
10 Push-ups
2 Turkish Get-ups, alternating arms, 1 pood


Huff and Puff

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Three rounds for reps of:
Row for Calories, 1 minute
Explosive Push-ups onto 45/25 lb plate, 1 minute
Lateral jumps, 1 minute
Dead hang hold (seconds), 1 minute
Kettlebell Swings, 1 minute
Rest one minute


Pull up Sit up

For time:
10 Weighted Sit-ups, 45/30 lbs
10 Pull-ups,
20 Weighted Sit-ups, 30/20 lbs,
20 Pull-ups,
30 Weighted Sit-ups, 20/10 lbs,
30 Pull-ups,
40 Weighted Sit-up, 10/0 lbs,
40 Pull-ups


Dead Ringer

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For time:
315/215 lb Deadlift, 9 reps,
21 Ring Dips,
225/155 lb Deadlift, 15 reps,
15 Ring Dips,
135/95 lb Deadlift, 21 reps,
9 Ring Dips

Post:
Double under practice, then
Tabata Double-unders