CrossFit Unreal

Conditioning: Prone to invert on ropes x 30, P-bar walks x 6, Mat Runs x40, Back Extension 2x12

Strength: Clean and jerk to push press 2,2,2,2,2

Metcon: 100 thrusters at 45kg

Condtioning: P-bar hops x2, P-bar walks x4, Partner sit ups x50, Accumulated handsatnds 30 seconds

Power: Front squat 5,5,3,3,1,1

Conditioning: Fireman carrys x4, Dummy drag x2, GHD situp x50

Power: Deadlift 2,2,2,1,1,1

Matcon: 50 pull ups
Penalty: 1 hand stand walk up each time your feet hit the ground

Conditioning:Turkish Get ups 2,2,2,2,2, Ring roll outs 3X8

Metcon 500m Row, 21-15-9 80cm Box jumps and Ring Pull ups, 5 laps wall ball carry, 5 deadlifts and 10 Burpees over barX3 rounds, 100 situps, 500, Row