3 min Russian k-bell swing test (24 or 44kg)
rest 3 min
3 min ball slam test (25#)
rest 3 min
3 min dbl under test
rest 3 min
3 min sit ups test

max rounds in 20 min:

225# squat cleans x 3
L-pull ups x 5
clapping push ups x 7

155# push press x 3
strict pull ups x 3
10 rnds for time
...
tabata hangs

5k run

rest 5min

50 burpee pull ups for time

rest 4min

35 burpee pull ups for time

rest 3min

20 burpee pull ups for time

rest day

500 mtr row
135# hang power cleans x 21
pull ups x 21
750 mtr row
135# hang power cleans x 15
pull ups x 15
1000 mtr row
135# hang power cleans x 9
pull ups x 9

50 heavy bag squats (over the shoulder)
10 burpees
50 alternating punches (from the mount position)

max rounds in five min
3 five min rounds with 1 min rest

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

handstand push ups
knees to elbows
ghd sit ups

5, 10, 15 rep max

back squat
5-5

front squat
10-10

overhead squat
15-15

rest day

13 miles

hike, hump, ruck, or run

3 ball slams 25#
6 pull ups
9 ring dips

5 rnds for time
rest 4 min
4 rnds for time
rest 3 min
3 rnds for time
rest 2 min
2 rnds for time
rest 1 min
1 rnd for time

challenge courtesy of crossfit daytona

each round is individually timed.

25x deadlift @ 70% body weight

25x box jump @ 20" box

20x deadlift " "

20x box jump " "

15x deadlift " "

15x box jump " "

rest 3 minutes

20x deads @ 80%

20x box jump @ 20"

15x deads " "

15x box jump " "

10x deads " "

10x box jump " "

rest 3 min

15x deads @ 90%

15x box jump @ 20"

10x deads

10x jump

5x deads

5x jump

rest 3 min

8x deads @ 100%

8x jump @ 20"

5x deads " "

5x jump " "

3x deads " "

3x jump " "

easy day

zone two heart rate training

1000 mtr row
5k run

400 mtr run
21 95# hang power cleans
12 pull ups
6 ring dips

3 rnds for time

one arm b-bell power snatch (each arm)
1-1-1-1-1

shoulder press
9-9-9-9-9

weighted cliff hanger pull ups
7-7-7-7-7

rest day.....sort of

If you're on a binge keep going.

"rast ich, so rost ich"

for one hour perform the following:

400 mtr farmers walk (16kg k-bells)
400 mtr k-bell bear crawl
400 mtr waiters carry
400 mtr walking r k-bell swings

goal is constant work at lower level of intensity
if you have to stop then change exercises

body weight bench press for max reps
followed by three finger chin ups for max reps
5 rnds with 4 min rest in btwn

one mile recuperation run

running on empty

135# b-bell thrusters x 20
rest five
115# b-bell thrusters x 40
rest five
95# b-bell thrusters x 60
rest five
75# b-bell thrusters x 80

post all four times

rest day

Prepare for tomorrow's challenge being brought to you by cfjax.

zone two heart rate run

10k

10# weighted pull ups
every two min on the min as high as you can go
1,3,5.... or
2,4,6, etc.
rest 5 min
21 kte
21 ghd sit ups
21 abmat sit ups
rest 3 min
15
15
15
rest 2 min
9
9
9

black sunday

d-lift 2X body weight
double unders
1/20, 2/40, 3/60, 4/80, 5/100
for time

brick

on a trail or pavement

bike 6 miles
run 2 miles
bike 6 miles

500 mtr row
21 k-bell swings 24kg
12 pull ups

3 rnds with 3 min rest in btwn

preemptive strike

clean and jerk 5000# for time
use any combination of weight, sets, or reps
post time and strategy

watch out for cfjax, hypoxia, agoge, and junction
they will be on the warpath tomorrow

200 mtr hill sprints or 10 flights of stairs
4 rnds with 2 min rest in between

tabata sit ups

max rnds in 10mins
pull up x1
push up x3
squat x5
1min rest

max rnds in 10mins
pull up x3
push up x6
squat x9
1min rest

max rnds in 10mins
pull up x5
push up x10
squat x15
1min rest

max rnds in 10mins
pull up x10
push up x20
squat x30