– then –
8 Dumbbell step-ups each leg (moderate weight)
4 Strict pull-ups
5 Rounds for time:
7 Clean and jerk 70/45kg
Five rounds for time:
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Four heavy singles, no misses.
Spend 20 minutes practising climbing or holds
5×1 pegboard ascents