“Quarter Pounder”

For Time
Buy-In:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold
Directly into:
200 meter Sprint / 20 Double-Unders
20 Medicine Ball Clean Thrusters / 40 Wall Ball Shots (20/14 lb)
20 Clapping Push-Ups / 40 Burpees
400 meter Run / 40 Double-Unders
10 Brand X Bear Complexes (95/65 lb)* / 10 Hom-Strametz Complexes (75/55 lb)**
5 Muscle-Ups / 25 Pull-Ups + 50 Dips
600 meter Run / 60 Double-Unders
30 Knees-to-Elbows / 75 Sit-Ups
15 Clapping Pull-Ups / 40 Kipping Pull-Ups
400 meter Run / 40 Double-Unders
15 L-Sit Pull-Ups / 25 Kipping Pull-Ups + 25 L-Leg Raises
20 Windshield Wipers / 50 Hanging Knee Raises
200 meter Row / 20 Double-Unders
30 Snatch Grip Deadlifts / 45 Standard Deadlifts (185/125 lb)
50 meter Catterpillar Walk / 100 meter Bear Walk
Rest 5 minutes
Cash-Out:
Max Hang Hold
1 minute Rest
Max Bottom Squat Hold
*1 Brand X Bear Complex consists of : 1 Clean, 1 Thruster, 1 Left Lunge, 1 Right Lunge, 1 Back Squat, 1 Thruster
**1 Hom-Strametz Complex consists of: 1 Power Snatch, 1 Snatch Balance, 1 Left Lunge, 1 Right Lunge, 1 Overhead Squat, 1 Thruster

For Time
200 meter Farmers Walk (2x50/35 lb)
100 Pull-Ups
100 Thrusters (45/35 lb)
200 meter Sandbag Carry (70/50 lb)
75 Burpees
75 Hang Power Snatch (45/35 lb)
200 meter Suitcase Walk (50/35 lb)
50 Kettlebell Swings (1.5/1 pood)
50 Bear Complexes (45/35 lb)
200 meter Waiter Walk (2x50/35 lb)
25 Muscle-Ups
25 Handstand Push-Ups
1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press - unbroken.