With a running clock – complete,
At the 0:00:
A) Every 2mins x 5rds:
5 Sumo deadlifts
At the 15:00:
B) Every minute on the minute for 15mins:
Min 1: 20 Wallball shots, 9kg to 10ft (6kg to 9ft)
Min 2: 15 Box-jumps, 24″ (20″)
Min 3: 10 Deadlifts @ 55% of 1RM
Min 4: Max reps, ring muscle-ups
Min 5: Rest
Rx’d+ = 30″ (24″) BJ/ 75% of 1RM Deadlift
Masters 50yrs+/ Teens = 20″ (16″) BJ/ Max reps, Chest to bar pull-ups
Masters 60yrs+ = 6kg to 10ft (4kg to 9ft) WBS/ 16″ (12″) Box step-ups/ Max reps, Jumping chest to bar pull-ups
Post loads, max completed reps and options to comments.
