For Time 12 Tire Flips (Big Fucker/Sort of Big Fucker) 6 Clean-and-Jerks (135/95 lb) 300 meter Run 9 Tire Flips (Big Fucker/Sort of Big Fucker) 9 Clean-and-Jerks (135/95 lb) 450 meter Run 6 Tire Flips (Big Fucker/Sort of Big Fucker) 12 Clean-and-Jerks (135/95 lb) 600 meter Run
For Time
15 Clean-and-Jerks (135/95 lb) 300 meter Run 10 Clean-and-Jerks (155/115 lb) 300 meter Run 5 Clean-and-Jerks (185/135 lb) 300 meter Run 10 Clean-and-Jerks (155/115 lb) 300 meter Run 15 Clean-and-Jerks (135/95 lb) 300 meter Run
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.