29-08-2015

For time:

500m run

45 Back Squats 60/40

500m run

30 Front Squats

500m run

15 Overhead Squats

28-08-2015

Deadlift

3-3-3-7-7-7

then

5 Rounds for time of:

20 wall-ball shots

10 deadlifts 100/70

27-08-2015

4 Rounds of:

Row Max Cals in 1 Minute
1 Minute Rest

Max Hspu in 1 Minute
1 Minute Rest

Max Hollow Rocks in 1 Minute
1 Minute Rest

Max Bar MU's in 1 Minute
1 Minute Rest

26-08-2015

For time

21 Pistols

15 Power Clean 70/40

9 Muscle Ups

21 Hspu

15 Power Clean

9 Muscle Ups

25-08-2015

6 Rounds for time:

3 Snatches 70/40

2 Rounds of Cindy

24-08-2015

5 Rounds of:

5 minutes of rowing

5 minutes of rest

12-08-2015

3 Rounds of:

75 Double-unders

15 Toes to bar

15 Push Press 60/40

11-08-2015

EMOM 20 minutes:

Odd Min: 40 Double-unders

Even Min: 12 Burpees

10-08-2015

Back Squat

2-2-2-2-2-2-2

5 rounds for time of:

25 kettlebell swings, 32/20
25 sit-ups
25 back extensions
25 knees-to-elbows

08-08-2015

10 rounds for time of:

5 handstand push-ups

10 pistols

15 pull-ups