Bravery is the capacity to perform properly even when scared half to death.

Omar Bradley

Good stuff from the Russians: http://www.dynamic-eleiko.com/sportivny/library/index.html

 

10 muscle ups, 9 muscle ups, 8 muscle ups.....
all the way to 1 muscle up

Deadlift 225 lbs 10 times

Row 500 meters

Repeat for 3 rounds - note the time for each round and add together for total time

25 sit-ups, 21 push-press at 85 lbs, 400 meter run

How many rounds in 30 minutes?

REST