Forging Elite Fitness in Seattle-Georgetown

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters

Complete as many rounds as possible in 20 minutes of:
12 push-up, decline (ring or paralette)
10 pull-up, dead hang

Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups

For twenty minutes:
Squat two minutes
Muscle-up two minutes

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Hang power clean 3-2-2-2-1-1-1-1-1

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups