15 minutes to establish 5-rep max high bar back squat with 3 sec pause at the bottom of each rep. Then For time: 30 jumping squats, 75/55 15 burpees over barbell 800M run 15 burpees over barbell 30 jumping squats, 75/55 Post load and time to comments.
20min to establish 10-8-6-4-2 rep max weighted Pull-up. Total of all loads is your score. (First establish your 10-rep max, then 8-rep max, and so on. You must go in that order 10-8-6-4-2. For example, once you have moved from the 8-rep scheme to the 6-rep scheme, you cannot go back and re-attempt your 10-rep or 8-rep max. You may change weights as needed.) Then 10 minutes to score as many points as possible. Burpee Muscle Up = 5 points
Burpee C2B Pull-up = 3 points
Burpee Pull-up = 2 points
Burpee = 1 point
Post total of all loads and total points to comments.
Complete 5 rounds: Each round lasts 2 minutes, during the round complete: 4 Power Cleans - 185 lbs Max Rep Ball Slams 30 lbs *Rest 1 minute between rounds WOD courtesy of CrossFit Football. Post total ball slams to comments. Compare to 9/7/12.