Friday 140711

Complete as many rounds as possible in 15 minutes of:

50-lb. dumbbell squat snatches, 5 reps, left arm

50-lb. dumbbell squat snatches, 5 reps, right arm

50 double-unders

Thursday 140710

For time:

15-ft. rope climbs, 10 ascents

100-meter walking lunge

50 dips

100-meter walking lunge

10 muscle-ups

Tuesday 140708

For time:

50 pull-ups

50 push-ups

50 GHD sit-ups

50 back extensions

50 wall-ball shots, 20-lb. ball

50 box jumps, 24-inch

Monday 140707

Muscle clean 1-1-1-1-1 reps

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

Clean 5-5-5-5-5 reps

Sunday 140706

5 rounds for time of:

Swim 200 meters

Rest 2 minutes

Bell

Bell

3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

Thursday 140703

5 rounds for time of:

45-lb. barbell Turkish get-ups, 21 reps

Run 400 meters

Wednesday 140702

10 rounds for time of:

5 pull-ups

5 push-ups

5 rounds for time of:

10 GHD sit-ups

10 back extentions

2 rounds for time of:

25 wall-ball shots, 20-lb. ball

25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

Monday 140630

Muscle snatch 1-1-1-1-1 reps

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

Snatch 5-5-5-5-5 reps

Sunday 140629

For time:

Swim 1,000 meters