Lurong Challenge WOD #5 15 Minute AMRAP Men: Level III(3) 1 Squat Clean at 185 lbs 1 Muscle Up 2 Squat Cleans at 185 lbs 2 Muscle Ups 3 Squat Cleans at 185 lbs 3 Muscle Ups 4 Squat Cleans at 185 lbs 4 Muscle Ups …and so on Level II (2) 1 Squat Clean at 135 lbs 1 Pull Up 2 Squat Cleans at 135 lbs 2 Pull Ups 3 Squat Cleans at 135 lbs 3 Pull Ups 4 Squat Cleans at 135 lbs 4 Pull Ups …and so on Level I (1) 1 Squat Clean at 55 lbs 1 Jumping Pull Up 2 Squat Cleans at 55 lbs 2 Jumping Pull Ups 3 Squat Cleans at 55 lbs 3 Jumping Pull Ups 4 Squat Cleans at 55 lbs 4 Jumping Pull Ups …and so on Women: Level III (3) 1 Squat Clean at 105 lbs 1 Muscle Up...Read more

2 Rounds for Max Reps 2:00 Max Strict Pull-ups 1:00 REST 2:00 Max Ring Dips 1:00 REST 2:00 Max Kettlebell Swings 1:00 REST 2:00 Max Box Jumps (30/24) 1:00 RESTRead more

A. OLY – 3 Sets – 2 P. Snatch (@knee) + 2 Snatch (@knee) + 4 OHS B. 10:00 AMRAP 5 Power Snatch 5 OHS 30 Double-Unders (4:1) C. 50 Wipers (R+L=1 rep)Read more

A. Strength – Snatch Grip RDL 8 – 8 – 8 (after a couple WU sets) B. Partner EMOM – 20:00 – Alternate Odd Minute- Partner 1 Work/Partner 2 Rest 5 Deadlift 15 Push Ups (A-15/B-10/C-other) *max Row for meters in remainder of Minute Even Minute – Switch * Score DL weight and Max MetersRead more

A. 24:00 AMRAP 40 Ab Mat Sit-ups 30 Wall Ball (20/14) 200 Meter Run 10 Ring Row or 5 Muscle ups B. Mobility – Wall Squat + splitsRead more