Lunges are done with a plate held overhead – if there is room, you may walk around the gym, otherwise do them in place. Arms are ideally locked out overhead, but as long as the plate doesn’t go below the top of your hair/head, you’re fine. Push presses are also recommended, but if you happen to jerk, those are fine as well (think of them as “shoulder to overhead”) Scale muscle ups to 20 chest to bar pull-ups or 20 pull-ups.

For time:
50 overhead walking lunges, 45/25#
40 wall balls, 20/14#
30 box jumps, 24/20″
20 push presses, 115/75#
10 muscle ups
20 push presses, 115/75#
30 box jumps, 24/20″
40 wall balls, 20/14#
50 overhead walking lunges, 45/25#