3 sets of 5 reps (3X5)
Deadlifts
then,
Taken from CF.com 1/16/13
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Remember to stretch first
Speedy Jones DL: 135, 175, 175; WO: 36# KB 16:39
Red Liner DL: 135, 175, 175; WO: 44# KB 21:19
Slow motion McGuire DL: 225, 275, 295; WO: 53#KB 25:47
Minnich: 17:55 (scaled Hand Stand Pushups, used 44lbs KB)
Neitling: 16:06 (scaled HS pushups, used 1.5 pood KB)
Tilton: 20:56 (scaled HS pushups, used 35lbs KB)