5RFT

More Mainsite Fun!

5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps [Hang Power Clean – Technique WOD c/o Barbell Shrugged] 155-lb. push jerk, 6 reps

Earn Your Stripes

5RFT 5 S2OH (155/105) 10 Ring Rows (Feet on box 24″/20″ – box same level as rings) 15 Box Jumps 20 Push-ups

Plate Spin

5 Rounds for time 400m Run 20 Ball slams (20)(15) 20 Box Jumps (24″)(20″)

Ram Jam

5 Rounds for time: 7 Snatch (135)(95) 5 OH Squats (135)(95) 3 HSPU Cool Down 1000m Row for time

People Person

5 Rounds for time 10 Burpee Box Jump-overs 10 Goblet Lunge Steps (53)(40) Rx+ (70)(53) 10 KB Swings (53)(40) Rx+ (70)(53)

Mighty Mouse

5 Rounds For Time 20 Weighted Sit-Ups (45/25 plate held with straight arms) 15 Pull-Ups 10 Deadlifts (225/155)

Bouncy House

5 rounds for time: 10 Thrusters (95/65) Rx+ (115/75) 30 Double Unders

Atomic Abs

5 Rounds for time 20 GHD Situps \ (MB Situps) 15 Box Jumps (24″)(20″) 10 Deadlifts (1.2xBW) – please weigh in for rx

Donkey Kick

5 Rounds for time: 500m Run 20 Burpees 20 KB Swings (53)(40) 10 Power Cleans (135)(95)