NINJA TURTLE
5 Rounds
Every 4 Minutes: 3/2 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Row
STRENGTH
Tempo Deadlifts (performed at % of 1RM Clean weight)
7 sets of 1 rep, 7 sec ascent, 7 sec descent
Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60%
SHELL-SHOCKED In Teams of 2: 800M Run with Teammate 20 Tire Flips (back and forth) 40 Synchro Air Squats 40 Toes-to-Bar 600M Run with Teammate 15 Tire Flips (back and forth) 30 Synchro Air Squats 30 T
UNDERDOG For time 50 Double-Unders 20 OHS 135/95 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 50 CTB Pull-Ups 50 Double-Unders 35/25 Calorie Row 50 Double-Unders 20 OHS 135/95
BEDLAM For Time: 400M Run 21 Pull-Ups 14/10 Push-Ups 400M Run 18 Pull-Ups 14/10 Push-Ups 400M Run 15 Pull-Ups 14/10 Push-Ups 400M Run 12 Pull-Ups 14/10 Push-Ups 400M Run 9 Pull-Ups 14/10 Push-Ups *20