Bu-do Fit

For time:

Run 1 mile

100 GHD Situps

100 Double unders

Run 1 mile

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Shoulder Press 1-1-1-1-1

Weighted pull-ups 5-5-5-5-5

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Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

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Rest

For time:

5 Muscle-ups

95 pound Back squat, 15 reps

10 Muscle-ups

95 pound Back squat, 30 reps

15 Muscle-ups

95 pound Back squat, 45 reps

10 Muscle-ups

95 pound Back squat, 30 reps

5 Muscle-ups

95 pound Back squat, 15 reps

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"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

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Rest

21-15-9 reps for time of:

Ring Dips

Dumbell Snatch 40lbs alternating arms

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For time 4 rounds of:

25 Double Unders

25 GHD Sit-ups

25 Steps Walking lunge

25 Upper-cuts on Heavy Bag

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Front Squat 5-5-5-5-5

Press  3-3-3-3-3

Pull-ups max reps

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Rest

8 rounds of:

Run 400 meters

Rest 90 seconds

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Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

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Rest

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

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