The Clock Changes Everything

EQUIPMENT: Box beneath Pull-Up Bar, Light Barbell (95/65), Wall Space

WARM-UP:

*Active Stretch 

-then:

3 Rounds -

*100m Run (50m Fwd. there/ 50m Bkwd. back)

*10 x Push-Up + Windmill R & L

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MAIN SET:

5 Rounds (6 Minutes per Round) -

*200m Run (Rx+: 100m Fwd. there/ 100m Bkwd. back)

*20 x Jumping Pull-Up 

*20 x Front Squat (95/65)

*20 x Romanian Deadlift (95/65)

*20 x Handstand Shoulder Tap (Rx+: Handstand Hip Tap)

     -Whatever remains of your 6 minutes upon completion of the set above = your rest period ea. round (translation: you must go FAST if you want any rest at all!!)

     -Even if you don't finish the entire set of the run + the four exercises when the 6 minute time limit is called, stop right where you are and begin the next set from the top with the 200m run.  Also, feel free to lessen the rep #s assigned to 15 each exercise in order to finish in time with rest remaining.  You WANT to be able to REST...it will allow you to maintain all-out effort over all five rounds.

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FINISHER:

A) 3 Rounds of 1 Min. ON/ 1 Min. OFF (5 min.) -

Hang Power Clean + Jerk (85/65)(FORM!!!)

SCORE = Sum of Total Reps of Clean and Jerk over all 3 rounds

B) 3 Rounds of 1 Min. ON/ 1 Min. OFF (5 min.) -

Hollow Body Hold Chest Press (unloaded barbell)

(reps only count when feet and shoulders are elevated off ground)

SCORE = Sum of Total Reps of Hollow Body Chest Press over all 3 rounds