A)

4 rounds for times:

10 dips

10 wall balls

10 v ups

10 SDHP (with KB)

2 minutes rest between sets

 

B)

Weighted pull ups

3-3-3-3-3-3-3-3

 

C)

3 sets:

Bulgarian lunges 10 ea. leg

 

If you are doing the lurong challenge you are doing the following:

 

A)

2

400m run @ 75%

30 sec rest

1 minute jump rope

30 sec rest

10 KB swings (heavy)

30 sec rest

 

B)

Round 1

10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint

 

standards for men:

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

 

standards for women:

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)
Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)