In this series you are looking for the highest loads that will allow for 21 continuous reps of each movement. This may require more than one workout to accurately determine the load for each, but start with your best guess. And remember, it is better to error on the side of too much load than too little. Finish all 21 reps even if you can't get them non-stop.

Note: "Continuous" is defined as no more than 2 seconds of non-movement.

21 continuous reps of Deadlifts
21 continuous reps of Thrusters
21 continuous reps of Push Presses
21 continuous reps of Front Squat
21 continuous reps of Dumbbell Chest Presses

Post loads to Comments.

For time:

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post time and other thoughts to Comments

Alternate:
Kipping pull up
Feet-To-Hands
10 reps

Alternate:
Weighted pull ups
Weighted knee-raises
(10 / 20 lb. dumbbell)
10 reps

Front Bar Squats
(65 / 95 #)
10 reps

All of the above equals 1 round. Do 3 rounds for time.

Post time to Comments.

Ring Dips (alt.: rack dips or reverse bench dips), 10
Kettlebell Snatches, 20
Overhead Squats, 10

Rounds in 20 mins. Post score to Comments.

• 800m run
• 25 BW Squats
• 25 Push Press, (65 / 95)
• 25 BW Squats
• 25 Push Press, (65 / 95)
• 800m run for time

Complete reps in order. Post time-to-completion in Comments.