Max Dead-lift

Warm Up:

500 Meter Row 

5 Rounds of Cindy

5-3-2-1-1-1

Max Dead-lift

In Your Prime

2-3-5-7-11-13-17-13-11-7-5-3-2

Ball Slams

Wall Ball Shots

Double Unders

150 Wall Ball and 150 Box Jumps

50-40-30-20-10

Wall Ball Shots

Box Jumps

Cards

Full Deck

Spades = Spiderman Push-ups

Hearts = Heart Beat Squats

Clubs = 6' Broad Jumps

Diamonds = Sliding Pull-ups

Partner Snatches

With a partner:

Do 150 Snatches at 75/55 pounds

One athlete working at at time

The other person must hold a plank aginst the wall

Lance Waring Muscle Up

Even Vikings can do Muscle Ups. Lance flies to the top of the gym with a powerful Muscle Up. Nice job Lance!!!

Sufferfest

Every minute on the minute do five burpees. With the time remaining, complete a total of 75 overhead squats with 95 or 65 pounds.