Friday 150619

Complete as many rounds as possible in 12 minutes of:

70-lb. dumbbell squat snatches, 10 reps

20 box jumps, 24-inch box

Wednesday 150617

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 handstand push-ups

20 hip extensions

DT

DT

5 rounds for time of:

155-lb. deadlifts, 12 reps

155-lb. hang power cleans, 9 reps

155-lb. push jerks, 6 reps

Monday 150615

Complete as many rounds as possible in 20 minutes of:

15-foot rope climbs, 2 ascents

10 ring dips

20 GHD sit-ups

Saturday 150613

Shoulder press 1-1-1-1-1-1-1 reps

Weighted pull-up 1-1-1-1-1-1-1 reps

Friday 150612

For time:

Row 2,000 meters

50 wall-ball shots, 20-lb. ball

Row 1,000 meters

35 wall-ball shots, 20-lb. ball

Row 500 meters

20 wall-ball shots, 20-lb. ball

Thursday 150611

3 rounds for time of:

7 bar muscle-ups

205-lb. squat clean and jerks, 7 reps

Servais

Servais

For time:

Run 1.5 miles

Then, 8 rounds of:

19 pull-ups

19 push-ups

19 burpees

Then,

400-meter sandbag carry (heavy)

1-mile farmers carry with 45-lb. dumbbells

Monday 150608

Split jerk 1-1-1-1-1-1-1 reps

Hall

Hall

5 rounds for time of:

225-lb. cleans, 3 reps

200-meter sprint

20 kettlebell snatches, 1.5 pood, 10 each arm

Rest 2 minutes