Workout

For total working time:

3:00 handstand hold
3:00 squat hold
3:00 rest
2:00 handstand hold
2:00 squat hold
2:00 rest
1:00 handstand hold
1:00 squat hold

Workout

As many rounds as possible in 11 mins. of:
100 ft. single arm overhead lunge (50/35 lbs.)
40 dumbbell snatches (50/35 lbs.)

Rest day or make-up day

__________

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Workout

"Nate"

As many rounds as possible in 20 mins. of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53 lbs.)

Workout

5 rounds for total working time of:

1000m/800m bike
30 wall balls (20/14 lbs.)
Rest as needed

Workout

1 rep max deadlift

Rest day or make-up day

__________

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Workout

"Miagi"

For time:
50 deadlifts (135/95 lbs.)
50 double kettlebell swings (53/35 lbs.)
50 push-ups
50 clean and jerk (135/95 lbs.)
50 pull-up
50 KB taters (53/35 lbs.)
50 box jump (24/20 in.)
50 wall walks
50 knees-to-elbows
50 double unders

Workout

3 rounds for time of:

400m run
3 rounds:
3 ring dips
5 dumbbell push pressed (50/35 lbs.)
7 push-ups

Workout

As many rounds as possible in 10 mins. of:
7 back squats (225/155 lbs.)
7 wall walks