Three rounds for time of:

30 Double-unders
25 L-pull-ups (scale with regular pull-ups if you can’t do the L-pull-ups)
20 Squat clean (w.75# m.95#)

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Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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Advanced W.O.D.
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

This workout can be scaled with Rowing, lighter KB weight and using a band for the pull-ups.

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Spades = Squats
Hearts = Lunges
Clubs = Sit ups
Diamonds = push ups
A = 15
K = 13
Q = 12
Joker= 13 burpee’s

Advanced W.O.D.

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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2 rounds for time of:
Run 800M
21 pull-ups
15 kettlebell swings (2 pood)
9 clean (135#)

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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8 rounds of:
Run 400 meters
Rest 90 seconds

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Three rounds for time of:
25 ring dips
50 squats
100 Russian twists

Advanced W.O.D.
“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

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