Thursday 151029

5 rounds for time of:

30 hip extensions

Handstand walk 50 feet

Lunge 150 feet

Tuesday 151027

5 2-minute rounds of:

5 muscle-ups

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps 135-lb. thrusters

Rest 3 minutes between rounds. Post number of thrusters completed each round to comments.

Monday 151026

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps

1 minute of 115-lb. sumo deadlift high pulls

2 minutes of 30-inch box jumps

2 minutes of 115-lb. sumo deadlift high pulls

3 minutes of 30-inch box jumps

3 minutes of 115-lb. sumo deadlift high pulls

Sunday 151025

15-12-9 reps for time of:

135-lb. clean and jerks

Chest-to-bar pull-ups

Friday 151023

21-18-15-12-9-6-3 reps for time of:

Ring dips

115-lb. overhead squats

Thursday 151022

Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 reps

Wednesday 151021

3 rounds for time of:

Row 500 meters

21 burpees

95-lb. thrusters, 12 reps

Monday 151019

For time:

10 box jumps, 42-inch box

10 bar muscle-ups

20 kettlebell snatches, 1.5 pood

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats, 75-lb. barbell

40 GHD sit-ups

40 medicine-ball cleans, 20-lb. ball

50 burpees

50 triple-unders

Sunday 151018

Push press 3-3-3-3-3-3-3 reps

Saturday 151017

Row 5,000 meters