Wednesday 150729

Back squat 5-5-5-5-5 reps

Monday 150727

Triangle Couplet

15-10-6 reps for time of:

Thrusters

Bar muscle-ups

Men use 165 lb., women use 115 lb.

Sunday 150726

Clean and jerk 1-1-1-1-1-1-1 reps

Saturday 150725

Double DT

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 155 lb., women use 105 lb.

Or,

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

Men use 205 lb., women use 145 lb.

Thursday 150723

For time:

Move 700 lb. of odd objects 50 yards and back again

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.

Murph

Murph

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb. vest or body armor, wear it.

SQT

Masters Event 3

SQT

3 rounds for time of:

95-lb. ground-to-overheads, 10 reps

200-yard shuttle sprint, 50 yards there and back twice

Sunday 150719

5 rounds for time of:

25 kettlebell swings, 2 pood

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

Saturday 150718

5 rounds for time of:

20 wall-ball shots, 20-lb. ball

225-lb. deadlifts, 10 reps

Friday 150717

10 rounds for time of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups