Ten times 100m sprint
Rest 1-2 min between each 100m effort

Front Squat 3-3-3-3-3-3-3 reps

21-15-9 for time:

Wall Ball 20lb
Pull-up
Deadlift 185 lb.
Ring Push-up
Box jump, 24 in. box

Use 20 pound medicine ball launched to a target ten feet above the ground.

Climbing Mt. Whitney

How many rounds in 15 min:
20 kb swings
10 pull-ups
15 wall ball

Row 5k

For time:

10,9,8,7…3,2,1 reps of
Deadlift 185lb;
Pull-up;
Push-press 95lb.

Mt. Langley - 14027ft. MSL

“Tabata This“

Pull Up
Push Up
Sit Up
Squat

“We had about one week to dispose of what we owned, except what we could pack and carry for our departure by bus…for Manzanar.” William Hohri

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips