"150 wall ball for time (12# ball, 10' target)"

"FOR TIME:

3,000 m row

then

4 rounds (using 75# barbell)
15 x Hang Power Clean
15 x Push Press
15 x Back Squat"


Side note: I had a dream last night that after the 4 rounds the finisher was to blow dry your hair at which point I realized that Kris would have an unfair advantage. At least it was only a bad dream.

"Each jockey will complete the three lifts of the CF Total (in order) for max reps. The order and prescribed weights are as follow:

Back Squat @ 200#
Shoulder Press @ 100#
Deadlift @ 250#

Rules/Standards:
1. You have one attempt at each lift.
2. Back Squat max effort ends when you cannot complete another squat or if you rack the bar. You may rest with the bar on your shoulders for as long as you wish.
3. Shoulder press max effort ends when you cannot complete another press or if you rack the bar. You may rest with the bar in the front rack position for as long as you wish.
4. Deadlifts are 'continous' which means you may only rest at the top of the lift. This means it is touch and go at the bottom. Max effort ends when you cannot complete another lift or if you rest the bar at the bottom for any amount of time.
5. You may not rest longer than 10 minutes between each of the three lifts.
6. Workout must be completed within one hour.
7. Your score is the total number of legit reps you completed for the entire workout."