Pull-up and muscle-up complex:
5 sets of: 2 Strict pull-ups with med ball (20/14) + 1 Chest to bar + 1 Bar muscle up + 3 Dips
3 rounds, you have 3 minutes (male)/3:30 (female) to complete:
max reps Power snatch (135 lb./95 lb.)
Rest 2 minutes between rounds. Post loads and reps to comments.
2 rounds for time of:
40 Kettlebell swings (35 lb./26 lb.)
10 Toes to bar
Post time to comments.
As many rounds as possible in 45 minutes of:
100ft Bear crawl
20 Sledge hammer tire strikes
3 minutes on Airdyne
Post completed rounds to comments.