A.
Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

B.
For time:
1-Mile Run
20 Man Makers (50/35 lbs)*
800 meter Run
40 Handstand Push-Ups**
400 meter Run
60 Box Jump Overs (24″/20″)

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
**If you are not interested in competing in the Open, we would advise skipping the kipping handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Hand Plank with Hips Circles x 20 reps (10 reps each side)
Interval 2 – Hollow Body Bounces x 50 reps