Thursday 140807

3 rounds for time of:

35-lb. dumbbell shoulder presses, 30 reps

35-lb. weighted pull-ups, 20 reps

35-lb. weighted dips, 10 reps

Tuesday 140805

10 1-minute rounds of:

315-lb. deadlifts, 3 reps

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.

Monday 140804

5 rounds for time of:

500-meter row

50 squats

30 back extensions

Sunday 140803

Complete as many rounds as possible in 15 minutes of:

50-lb. dumbbell thrusters, 10 reps

50 double-unders

Friday 140801

8 rounds of:

Run 400 meters

Rest 90 seconds

Thursday 140731

Hang power snatch 5-5-5-5-5 reps

Wednesday 140730

10 rounds for time of:

15 push-ups

100-meter sprint

Double Grace

Double Grace

For time:

135-lb. clean and jerk, 60 reps

Midline March

Midline March

3 rounds for time of:

25 GHD sit-ups

50-foot handstand walk

50-foot overhead walking lunge, 155 lb.

21-15-9 Complex

21-15-9 Complex

For time:

8 deadlifts, 155 lb.

7 cleans, 155 lb.

6 snatches, 155 lb.

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts, 155 lb.

5 cleans, 155 lb.

4 snatches, 155 lb.

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts, 155 lb.

3 cleans, 155 lb.

2 snatches, 155 lb.

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups