Thursday 150702

Weighted dip 5-5-5-5-5 reps

Wednesday 150701

For time:

100 L pull-ups

Monday 150629

3 rounds for time of:

Run 400 meters

35-lb. dumbbell thrusters, 21 reps

Sunday 150628

Power snatch 3-3-3-3-3-3-3 reps

Saturday 150627

For time:

80 squats

70 push-ups

60 one-legged squats, alternating

50-calorie row

40 single-arm overhead squats, 35-lb. dumbbell

30 handstand push-ups

20 thrusters, 35-lb. dumbbells

10 muscle-ups

Thursday 150625

4 rounds for time of:

Row 500 meters

135-lb. push presses, 15 reps

Wednesday 150624

Power clean 3-3-3-3-3 reps

Tuesday 150623

For time:

25 walking lunges

20 pull-ups

50 box jumps, 20-inch box

20 double-unders

25 ring dips

20 knees-to-elbows

30 kettlebell swings, 2 pood

30 sit-ups

20 hang squat cleans, 35-lb. dumbbells

25 back extensions

30 wall-ball shots, 20-lb. ball

3 rope climbs, 15-ft. rope

Sunday 150621

12-9-6 reps for time of:

315-lb. deadlifts

Bar muscle-ups

Saturday 150620

Run 10 km