BEGINNER:
7′ AMRAP
5 Burpees
10 Push Up
15 Box Jump
20 Sit Up

COMPETITOR (Regional 2012 Workout, individual event 6):
For time:
Three rounds of:
7 Deadlifts 155/100 kg)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (9/6 kg)
21 Toes-to-bar
then,
30 mt Farmer carry (2 – 45/30 kg dumbbells)
28 Burpee box jumps (60/50 box)
30 mt Farmer carry (2 – 45/30 kg dumbbells)
3 Muscle-ups

FRENCH THROWDOWN COMPETITOR:
You have 9 minutes to find your one rep max in:
deadlift
back squat
shoulder to overhead

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