3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises

*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Post loads and rounds completed to comments. 

Jocelyn Forest Haynes - SC Strength

Alternating Tabata Deadlift & Handstand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. 

*Perform 16 total sets (8 DL & 8  HSPU)
*Use a weight between 225 - 315 lbs.
*The whole workout will take 8 minutes. 

Post total reps and loads used to comments.

CrossFit Football Trainer Seminar: CrossFit On The Move - Atlanta, GA

Max distance two handed plate pinch carries

*rest as needed between rounds.

Post distances and loads used to comments. 

Breda S&C

VOD: Plate Pinch Carries Explained

60 yards

*Rest 30 seconds between efforts

then...

100 Evil Wheels

Post fastest sprint and evil wheel times to comments. 

CrossFit Intersect

Complete 3 burpees and perform max rep pull ups. 

The goal is to complete 100 total pull ups. 

*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on. 

Post total time it took to complete 100 pull ups.

Spartan Race - CrossFit Balboa

Kane Greene - CrossFit Fairbanks

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3 Push Press
5 Ball Slams

*for push press use between 185 - 225 lbs
*for ball slams used between 40-60 lbs

then...

6 x 25 yard prowler pushes w/ 180 lbs
or
6 x 50 yard sprints

*rest 90 seconds between efforts. 

Post loads used and rounds completed to comments. 

Douglas Acker

Max Rep Pull Ups with 50 lbs 
Farmer's Carry 100 yards as heavy as possible 

*For famer's carry walk out 50 yards and back 50 yards. 

Post total reps and load used to comments. 

Lil' Jen

30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips

*Plate has to be locked overhead with straight arms. 
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep. 

Post times to comments. 

 Dave Rossi - Camp Pendleton, CA