1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head. 

Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.

Supine Ring Pull Ups 

"...your programming is great for what I do for a living, Firefighter/paramedic and Army National Guard Medic." - John Janis

Fat Forecast Disaster - Diet Doctor

Post thoughts to comments. 

1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground.

Video of muscle clean

Post best round, reps completed and loads used to comments. 

Complete one 60 yard sprint every 30 seconds for 6 mins.

then..

For time:

50 Dips
100 Toes to Bar

*Dips and T2B can be broken up into any amount of sets or combinations. 

Post fastest sprint and total time for dips & T2B to comments. 

Rafael & Lucas Barraud

"...I wish I had the opportunity when I started training at 14 to learn all that I learned in the last few years about training and nutrition through web sites like yours. So everyday, I make sure to pass that knowledge to my sons so that they don't waste their time and energy like I did for years. Even if they stop after a few months, I know that when they will become serious about their training, they will have the knowledge and tools to train correctly and efficiently." - Phillipe Barraud

Bacon Wrapped Steaks

Only The Strong Surive: Lift To Live Longer - Yahoo

Each round consists of 3 cycles of the following:

2 Front Squats - 80% of 1 RM
10 Balls Slams - 40 lbs
1 Rope Climb - 15 feet

Rest 2 minutes betweeen rounds.

Post fastest & slowest rounds to comments. 

Garrick Miyashiro

10 Supine Ring Pull Ups
10 True Push Ups

*For a description of these movements click here. 

Post rounds completed to comments. 

Ian Mcculloch

60 Yard Pro Long Shuttle

*Long Shuttle: From a starting line, a player runs 5 yards straight ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.

Rest 60 seconds between shuttles.

Post fastest times to comments.

Brennan - CrossFit Intersect

Bill Stoeltzing (1/2/57 - 5/9/02)

Why the campaign to stop America's obesity has failed

Post thoughts to comments. 

Perform:

Alternating Tabata Deadlift and Burpee - 275 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

CF Football Trainer Seminar: Kallpa CrossFit - Guayaquil, Ecuador