155 lb squat clean, 15 reps
30 toes to bar
30 box jump, 24 inch box
15 muscle ups
40lb dumbell push press 30 reps
30 double unders
135lb thrusters, 15 reps
30 pull-ups
30 burpees
300 feet walking lunge with a 45lb plate held over head
My sore shoulder just would not let me do muscle ups, even on a bar. So I subbed 15 chin-ups on parallel bars followed by 15 dips.
My time was 33:58. I wanted to get under 30 and did not think it would be a problem but got really blogged down in the burpees and lunges.
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