ZaP

5 rounds:

5 deadlifts, 1.5 bodyweight,

10 pushpress, 95,

15 knees to elbows,

100 meter run.

reps	~weight
movement		1	2	3	4	5	splits   ↓
5 DL ~1.5 BW
10 OH press ~95
15 kn-elb
100m run
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		pwr ratio (p/bw)

Grap

4 rounds:

36 swings, 55 lbs;

15 chinups;

7 overhead press, strict form, 95 lbs.

reps	~weight						total splits ↓
movement		1	2	3	4
36 swings ~55
15 chins
7 mil press ~95
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		pwr ratio (p/bw)

Power Grid:

	body weight		height		Fill in yellow fields.
	180		76
		weight	reps	dist (ft)	min	sec	work	power	pwr/bw
1	swings	55	144		8	15	416 00	50 00	0.6
2	chins		60		6		198 00	33 00	0.4
3	press	95	28		2	25	49 00	19 00	0.2
TOTALS:			Reps		Time		Workload	Power	Pwr ratio
			232		16 5/6		664 00	39 00	0.5

Rain

3 rounds:

30 box jumps @ 20 inches;

25 chinups;

20 thrusters @ 45lbs;

15 burbees.

reps	~ weight
movement		1	2	3	splits
30 jumps ~20”
25 chins
20 thrusters ~45
15 burpees
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		power ratio

Stupidly Hard

4 rounds, 10, 15, 15, 10 reps:

knees to opposite hands (not to elbows);
squat-jumps to 28 inch box (from full squat, spring onto box).

reps	~ weight	10	15	15	10
movement		1	2	3	4	splits   ↓
Knees
Squat-jumps ~28"
round splits →
time / score		recovery
work (foot-pounds)		power (fp/min)		power ratio